Here is a bistro meal with a taste of France. The mild, warm climate and bright sun in the South of France nurture and sustain the colorful array of ingredients. The sauce for the chicken uses anchovies as a base; they practically melt to nothing when sauteed, yet give the sauce a rich flavor. Be sure to rinse the fish well before use. This will remove most of the salt.
The Garlic Potatoes take only minutes in the microwave.
Fred Tasker’s wine suggestion: Ask your wine merchant for a minerally Provence-style white marsanne.
Helpful hints:
• To give chicken a crisp texture, make sure the skillet is very hot before browning.
• Look for low-sodium, no-added-sugar pasta sauce.
• Any type of olive can be used.
Countdown:
• Prepare ingredients.
• Make chicken.
• While chicken cooks, make potatoes.
Shopping list:
Here are the ingredients you will need for tonight’s Quick Fix Dinner.
To buy: 3/4 pound boneless, skinless chicken breast, 1 small tin anchovy fillets packed in water, 1 bottle low-sodium, no-added-sugar pasta sauce, 1 small jar black pitted olives and 1 pound red potatoes.
Staples: Olive oil, garlic, salt and black peppercorns.
Chicken Provencal
Recipe by Linda Gassenheimer
3/4 lb. boneless, skinless chicken breast
1 tsp. olive oil
3 anchovy fillets packed in water, rinsed
1 cup low-sodium, no-added-sugar pasta sauce
4 pitted black olives, cut in half
Remove visible fat from chicken. Heat oil a nonstick skillet over medium-high heat and brown chicken 2 minutes. Turn chicken over and add anchovies. Saute 2 minutes to brown chicken. Mash the anchovies with the back of a spoon until they practically melt. Lower heat and add the pasta sauce. Cover with a lid and simmer 5 minutes. A meat thermometer should read 165 degrees. Place chicken on individual plates. Spoon sauce over the top, add the olives and serve.
Per serving: 330 calories (30 percent from fat), 10.9 g fat (1.9 g saturated, 4.5 g monounsaturated), 141 mg cholesterol, 44.3 g protein, 10.9 g carbohydrates, 2.5 g fiber, 701 mg sodium.
Yield 2 servings.
Garlic Potatoes
Recipe by Linda Gassenheimer
1 lb. red potatoes, about 3 3/4-cup cubes
2 crushed garlic cloves
1 Tbsp. olive oil
Salt and freshly ground black pepper
Wash potatoes, do not peel and cut into 1/2 to 1-inch cubes. Place in a microwave-safe bowl with the garlic. Microwave on high 5 minutes or until soft. Remove from microwave and toss with olive oil and salt and pepper to taste.
Per serving: 223 calories (29 percent from fat), 7.1 g fat (1 g saturated, 4.9 g monounsaturated), no cholesterol, 4.5 g protein, 37.1 g carbohydrates, 4 g fiber, 42 mg sodium.
Yield 2 servings
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