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Thursday, April 9, 2015

HEART HEALTHY RECIPE (DINNER): BALSAMIC CHICKEN

·         1 TBSP olive oil
·         3 cloves garlic, chopped
·         4 (4 ounce) chicken breasts
·         8 ounces baby spinach
·         2 TBSP balsamic vinegar
·         ⅓ cup chicken broth low sodium
·         1 cup low sodium canned, chopped tomatoes with juice
·         2 cups whole wheat couscous, cooked


1.      Heat a large skillet over medium heat
2.      Add the olive oil and garlic
3.      Add chicken and cook about 4 minutes on each side
4.      Remove the chicken and set aside
5.      Lower the heat to medium and clean pan of any pieces of garlic or browned chicken
6.      Add the chicken brown, vinegar and spinach and cook until the spinach is wilted
7.      Add the tomatoes, bring to a simmer and cook for 3 minutes


Servings:  4
Serving size:  1 chicken breast and ½ cup couscous

Nutritional Information
Calories:  353
Fat:  6 g
Saturated Fat:  1 g                          
Cholesterol:  65 mg              
Sodium:  380 mg                  
Carbohydrate:  42 g            
Fiber:  8 g
Protein:  34 g

"The Perfect Day"
By: Nanette Cameron, RD

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