Top grilled chicken with baby greens for a surprisingly different dinner. In this recipe baby greens, also known as field greens or mesclun, are sautéed with garlic as a colorful topping for chicken. If you can’t find the baby greens in the supermarket, you can use a soft lettuce such as bib.
Sautéing the greens for a minute enhances the flavor while retaining some of its crunch.
Potatoes usually take about 20 minutes to saute. I microwave them first and then sauté them in the same skillet used for the chicken. It saves cooking and washing up time.
Helpful Hints:
— Any type of waxy potato such as yellow or creamers can be used.
— Use a resealable plastic bag for marinating. To turn meat over, simply flip over the bag. It, also, saves washing a bowl.
— The heat is up to you. Add more cayenne if you like the potatoes really hot.
Countdown:
— Marinate chicken.
— Prepare remaining ingredients.
— Microwave potatoes.
— Saute chicken.
— Saute potatoes using same skillet as chicken.
Shopping List:
To buy: 3/4 pound boneless skinless chicken breast cutlets, 1 bottle cayenne pepper, 1 bag washed, ready-to-eat mesclun or field greens, 1 pound red potatoes.
Staples: olive oil, olive oil spray, balsamic vinegar, minced garlic salt, black peppercorns.
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CHICKEN AND GARLIC GREENS
1/4 cup balsamic vinegar (discarded in marinade)
3/4 pound boneless skinless chicken breast cutlets (about 1/4-inch thick)
Olive oil spray
Salt and freshly ground black pepper
2 teaspoons olive oil
2 teaspoons minced garlic
4 cups washed, ready-to-eat mesclun or field greens (4 ounces)
Remove visible fat from chicken. Add balsamic vinegar to a resealable plastic bag or bowl. Add chicken. Let stand 5 minutes, turning once during that time. Heat a nonstick skillet over medium-high heat. Remove chicken from bag and discard marinade. Place chicken in skillet and saute 3 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Remove to a plate. Add oil and garlic to the skillet. Sauté 30 seconds. Add greens and toss in pan about 2 minutes. Salad should be warm but remain firm. Add salt and pepper and spoon over chicken
Yield 2 servings
Per serving: 273 calories, 96 calories from fat, 10.7 g total fat, 1.8 g saturated fat, 5.6 g monounsaturated fat, 108 mg cholesterol, 211 mg sodium, 6 g carbohydrate, 2.2 g dietary fiber, 1.7 g sugars, 37.7 g protein
Exchanges: 1 vegetable, 5 lean meat, 1/2 fat
SPICY SAUTEED POTATOES
1 pound red potatoes
1 tablespoon olive oil
1/8 teaspoon cayenne pepper
Salt
Wash potatoes, do not peel, and cut into 1-inch pieces. Place in a bowl and microwave on high 4 minutes. Meanwhile, add oil and cayenne pepper to the same skillet used for the chicken after the greens have been removed. Add the microwaved potatoes and toss in the skillet 5 minutes. Add salt to taste.
Yield 2 servings
Per serving: 219 calories, 64 calories from fat, 7.1 g total fat, 1 g saturated fat, 4.9 g monounsaturated fat, 0 mg cholesterol, 14 mg sodium, 36.2 g carbohydrate, 3.9 g dietary fiber, 2.3 g sugars, 4.3 g protein
Exchanges: 1 1/2 starch, 1 fat
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(From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “The 12-Week Diabetes Cookbook,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)
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