Grilled Balsamic Marinated Chicken and Al Fresco Green Bean and Tomato Saute

Saturday, May 7, 2011

This is an excellent Italian meal that is very simple to prepare with the use of salad dressings as the main ingredient. The salad dressings add tons of flavor to the meat and veggies. I found both recipes on Newman's Own website, www.newmansown.com. There are more recipes and ideas on their site so check them out! Newman's Own Lighten Up dressings make wonderful marinades for meats and are a great way to get your healthy fats in for the day. The chicken recipe below is marinated in a balsamic vinaigrette and a combination of spices that include oregano, garlic, pepper and salt. I marinated the chicken overnight for maximum flavor and it worked out extremely well. I just cooked the chicken on my handy dandy George Foreman grill for about 8 to 10 minutes. The chicken came out very moist and had just the right amount of flavor from the balsamic dressing. Very good!


Grilled Balsamic Marinated Chicken
Slightly adapted from Newman's Own Recipes

Ingredients:
18 oz raw boneless, skinless chicken breasts - should yield 12 oz cooked (2 Lean)

Marinade:
1 teaspoon dried basil (1 Condiment)
1/4 tsp garlic powder (1 Condiment)
1/4 teaspoon black pepper (0.5 Condiment)
1/4 teaspoon salt (1 Condiment)
1/4 cup Newman's Own Lighten Up Balsamic Vinaigrette (2 Healthy Fats)

Directions:
Rinse and dry chicken. Mix all ingredients in small bowl. Pour marinade over chicken in large bowl and toss to combine. Cover and refrigerate for a few hours or overnight. Discard Marinade.
Grill chicken until cooked. I used the George Foreman and grilled for a total of  8 to 10 minutes.

2 servings with 1 Lean, 1.75 Condiments and 1 Healthy Fat per serving

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This is another recipe I got from Newman's Own website, but the recipe uses green beans and portebello mushrooms. Since I am not a fan of mushrooms, I used sliced grape tomatoes instead. I think the tomatoes enhanced the Italian flavor of this dish anyways. Also, the original recipe used balsamic vinaigrette, but I decided to use Ken's Light Northern Italian with Basil and Romano Dressing since I used Balsamic in the chicken recipe. Just 1 tbsp of this dressing goes a long way. You can also use 2 tbsp fat free Italian Dressing. A sprinkle of parmesan cheese and the dish is complete! Enjoy this Italian meal!


Al Fresco Green Bean and Tomato Saute
Slightly adapted from Newman's Own Recipes


Ingredients:
2 1/2 cups fresh green beans when cooked or 312.5 grams (5 Greens)
Enough to equal 1/2 cup grape tomatoes when cooked or 120 grams (1 Green)
1 tbsp Ken's Lite Northern Italian Dressing with Basil and Romano  (1 Condiment)
2 tsp reduced fat parmesan cheese (0.66 Condiments)
1/8 tsp pepper (0.25 Condiments)

Directions:
The way I estimate my veggie servings is by using the weight of cooked veggies when weighing my raw veggies. For example, I need 5 servings of raw fresh green beans. I look at the Vegetable Conversion Weight Chart and locate Green Beans cooked from fresh even though I am weighing raw green beans. The amount is 62.5 grams per serving so I multiply by 5 which is 312.5 grams. As you may have noticed, raw green beans is 55 grams per serving which is less than the cooked amount but the vegetables will shrink. Usually I add just a little bit more veggies to be on the safe side and then weigh them after they are cooked. Make sure you get all your greens in! The best way to do this is weigh, weigh, weigh!

 Place green beans and 1/2 cup water in covered microwaveable container and microwave for 5 minutes. Drain green beans and place in skillet with tomatoes. Add salad dressing and saute until tomatoes are soft. Add grated parmesan cheese and freshly ground black pepper. Stir to combine.

2 Servings with 3 Greens and 1 Condiment per serving


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