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Apr 30, 2013

Tuesday meal series 4/30/13

Sun-Dried Tomato and Kalamata Olive Chicken
This is a really tasty chicken recipe.  We are always looking for something different and this one is a great one to try out.

Sun-Dried Tomato and Kalamata Olive Chicken

10 sun-dried tomato halves, chopped
1/4 cup boiling water
4 boneless, skinless chicken breast halves(about 4 oz. each)
1/2 teaspoon dried oregano, crumbled
12 kalamata olives, finely chopped
1/4 cup finely snipped fresh parsley
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon crushed red pepper flakes
1 ounce fat-free or low fat feta cheese, crumbled
1/8 teaspoon salt
2 teaspoons olive oil(extra virgin preferred)

In a small bowl, stir together the sun-dried tomatoes and water.  Let stand for 10 minutes.  Drain.  Return the tomatoes to the bowl.

Meanwhile, discard all the visible fat from the chicken.  Put the chicken between two pieces of plastic wrap.  Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, flatten the chicken to a thickness of 1/4 inch, being carful not to tear the mean(as you can see above, it's not that important the thickness)

Sprinkle 1/2 teaspoon oregano over the chicken.

Stir the olives, parsley, 1/2 teaspoon oregano, and red pepper flakes into the tomatoes.  Gently stir in the feta.

Heat a 10-inch nonstick skillet over medium-high heat.  Cook the chicken for 3 minutes.  Turn over and cook for 3 minutes, or until no longer pink in the center.  Remove from the heat.  Sprinkle the salt over the chicken(we actually don't use the salt since we feel it's not needed)

To serve, put the chicken on each plate.  Top each serving with 1/4 cup tomato mixture.  Drizzle each serving with 1/2 teaspoon oil(we also don't use the oil)

Nutritional Information
Calories 209
protein 29g
carbohydrates 6g(fiber 1g, sugars 2g)
cholesterol 66 mg
total fat 7.0g(saturated 1.0g, polyunsaturated 1.0g, monounsaturated 4.5g)
sodium 444mg

There you go.  Enjoy!

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Three miles on the schedule today.  I say schedule but I don't really have anything on the schedule except maintaining my base.  I've got to sit down again and go through a plan to keep me on some type of schedule.  Today's plan was to go a little speedier than normal.  I'm testing some new shoes that are not even available yet.  Full review coming tomorrow!  This week looks excellent here for running.  It's so nice not to have three layers on.

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Have a great day and....Keep Running!!!!

3 comments:

  1. That looks delicious! That's one I'd have to make for myself though, Jim hates Feta...I guess I could leave it off, but that just seems wrong :)

    ReplyDelete
    Replies
    1. Yeah, I'm not sure it would taste good without it.

      Delete
  2. This looks incredible. I am definitely trying it!

    ReplyDelete

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