Tuesday, January 19, 2010

Monday Night's Dinner on a Diet

I wanted to make chicken, so I let Ryan choose the recipe since he's not the biggest chicken fan. He chose wisely, from the same book. He even cooked it and everything! Total calories on the whole plate: 700. Clearly still more than I'd like, but I only had 300 calories before that (breakfast+lunch+snack) AND I made it to the gym (finally) for some elliptisizing and minor strength training (since my GD nerve is still pinched). Once I can move freely again, I'll pick it up a notch, providing I have the time to do so in between classes and working and everything else.

Curried-Pear Chicken


* 2 boneless, skinless chicken breasts, trimmed (8 ounces)
* 1/4 teaspoon kosher salt, divided
* 1/8 teaspoon freshly ground pepper, divided
* 4 teaspoons extra-virgin olive oil, divided
* 1 pear, peeled, cored and thickly sliced
* 2 tablespoons finely chopped shallot
* 1/2 teaspoon curry powder
* 1/4 cup dry white wine
* 1/4 cup reduced-sodium chicken broth
* 2 tablespoons “lite” coconut milk
* 2 teaspoons chopped fresh cilantro
* 2 teaspoons chopped fresh mint


1. Season chicken on both sides with 1/8 teaspoon salt and a pinch of pepper. Heat 2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add the chicken and cook until well-browned on both sides, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm.
2. Reduce heat to medium and add the remaining 2 teaspoons oil to the pan. Add pear, shallot and curry. Cook, stirring, until softened, 2 to 3 minutes. Add wine and broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan. Reduce heat and simmer until the chicken is cooked through, 4 to 6 minutes. Transfer the chicken to 2 plates. Add coconut milk, cilantro and mint to the pan and stir to combine. Season with the remaining 1/8 teaspoon salt and pinch of pepper and spoon over the chicken.


Per serving: 305 calories; 14 g fat (3 g sat, 8 g mono); 63 mg cholesterol; 16 g carbohydrates; 25 g protein; 2 g fiber; 219 mg sodium; 366 mg potassium.

Nutrition Bonus: Selenium (30% daily value).

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