Tuesday, April 17, 2012

Balsamic Chicken and Vegetables

I tried this recipe last night and it was yummy!!  Pretty simple to put together and if you prep all the ingredients beforehand, it should take less than 30 minutes to get it on the table!!  I served it with couscous and it was great.  I got the recipe from one of those magazine cookbooks at the register in the grocery store called Shortcut Cooking.

Balsamic Chicken and Vegetables

1/4 cup bottled Italian salad dressing
2 Tbsp. balsamic vinegar
1 Tbsp. honey
1/8-1/4 tsp. crushed red pepper
2 Tbsp. olive oil
1 lb. chicken breast tenderloins
10 oz. fresh asparagus, trimmed and cut into 2" pieces or one 10" package frozen cut asparagus, thawed and well drained
1 cup purchased shredded carrots
1/3 cup chopped, seeded tomato (1 small)

1.  In a small bowl, stir together salad dressing, vinegar, honey and crushed red pepper, set aside.
2.  In a large skillet, heat oil over medium-high heat.  Add chicken; cook for 5-6 minutes or until chicken is tender and no longer pink (170 degree internal temperature), turning once halfway through cooking.  Add half of the dressing mixture to skillet; turn chicken to coat.  Transfer chicken to a serving platter.  Keep warm.
3.  Add asparagus and carrots to skillet.  Cook and stir for 3-4 minutes or until asparagus is crisp-tender; transfer to a serving plate.
4.  Stir remaining dressing mixture, add to skillet.  Drizzle the dressing mixture over chicken and vegetables.  Sprinkle with tomato.

Makes 4 servings.  Per serving:
269 calories
12 g. fat (2 g. sat fat)
66 mg. chol
323 mg. sodium
12 g. carb
2 g. fiber
27 g. protein

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