Chicken Diavolo is a traditional Italian dinner that calls for a spicy tomato sauce. Diavolo in Italian means devil and this dish is meant to be spicy hot. The chicken breasts cook in minutes and the heat is up to you. Zucchini and carrots make a colorful side dish.
Helpful hints:
- Red pepper flakes can be found in the spice section of the supermarket.
- Look for shredded or sometimes called matchstick carrots in the produce section.
Countdown:
- Make chicken dish.
- While chicken cooks, make gratineed zucchini and carrots.
- If a microwave oven isn't available, bring a pot of water to a boil and add the zucchini and carrots. Boil 1 minute, drain and add Parmesan and walnuts.
Shopping list:
To buy: 2 6-ounce chicken breast cutlets (1/4-inch thick), 1 small piece Parmesan cheese, or container grated Parmesan cheese, 1 bottle red pepper flakes, 1 bottle low-sodium pasta sauce*, 1 package broken walnuts, 1/2 pound zucchini, 1 package shredded or matchstick carrots
Staples: olive oil spray, flour, salt, black peppercorn.
Chicken Diavolo (Italian Chicken in Spicy Tomato Sauce)
1/2 tsp. red pepper flakes
2 Tbsp. flour
2 6-oz. chicken cutlets (1/4-inch thick)
Olive oil spray
2 cup bottled low-sodium pasta sauce
Salt and freshly ground black pepper
Mix red pepper flakes and flour together. Roll the chicken cutlets in the flour mixture, pressing the mixture into the meat. Set aside. Heat a medium-size nonstick skillet over medium high heat. Spray with olive oil spray and add chicken. Brown 1 minute, turn and brown 1 minute. Add pasta sauce. Bring to a simmer, cover with a lid and simmer, gently 2 turn chicken over and simmer 2 minutes. Add salt and pepper to taste. Makes 2 servings.
Nutritional analysis per serving: 348 calories, 84 calories from fat, 9.4 g total fat, 2.1 g saturated fat, 3.1 g monounsaturated fat, 111 mg cholesterol, 239 mg sodium, 24.4 g carbohydrate, 3.7 g dietary fiber, 11.4 g sugars, 39.3 g protein
Exchanges: 1 1/2 starch, 5 lean meat
Note: Look for low-sodium pasta sauce containing per 1/2 cup: 112 calories, 3.5 g fat, 17.7 g carbohydrate, 39 mg sodium.
Zucchini Carrot Gratinee
2 cups grated zucchini (1/2 lb.)
2 cups shredded or matchstick carrots (1/2 lb.)
Salt and freshly ground black pepper
2 Tbsp. grated Parmesan cheese
2 Tbsp. broken walnuts
Grate zucchini in a food processor fitted with a grating blade or with a hand grater. Place zucchini and carrots in a microwave-safe bowl. Microwave on high 3 minutes. Remove and add salt and pepper to taste. Toss well. Sprinkle Parmesan cheese and walnuts on top. Microwave 30 seconds. Divide between 2 dinner plates. Makes 2 servings
Nutritional analysis per serving: 134 calories, 60 calories from fat, 6.7 g total fat, 1.4 g saturated fat, 1.1 g monounsaturated fat, 4 mg cholesterol, 163 mg sodium, 15.5 g carbohydrate, 4.8 g dietary fiber, 7.4 g sugars, 5.4 g protein
Exchanges: 3 vegetable, 1 1/2 fat
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