Quick Fix

Sun-dried tomatoes, capers to garlic chicken

June 26, 2012 

FOOD QUICKFIX MCT

A sun dried tomato and capers sauce makes a great topping for a quick sautŽed garlic and lemon-flavored chicken breast. (MCT)

HANDOUT — MCT

  • Sauteed Chicken with Sun-Dried Tomato Sauce 1 tablespoon lemon juice 1 1/2 teaspoons minced garlic 1/4 teaspoon freshly ground black pepper 3/4 pound cooked or rotisserie boneless, skinless chicken breast 1/4 cup reduced-fat mayonnaise 2 tablespoons warm water 2 tablespoons diced sun-dried tomatoes packed in oil, drained 2 tablespoons drained capers Salt and freshly ground black pepper HEAT a nonstick skillet over medium-high heat. Combine lemon juice, garlic and black pepper. Add lemon mixture and chicken to the skillet. Cover with a lid and cook 1 minute. Turn, and cook, covered, 1 minute, or until chicken is warm. MIX mayonnaise and water until smooth. Cut sun-dried tomatoes into small pieces and add to mayonnaise with the capers. Spread on top of chicken. Salt and pepper to taste. Yield: 2 servings PER SERVING: 315 calories (43 percent from fat), 15.2 g fat (2.5 g saturated, 4.2 g monounsaturated), 108 mg cholesterol, 37.3 g protein, 6.3 g carbohydrates, 1.0 g fiber, 687 mg sodium.
  • Orange Barley 2 cups water 1/2 cup quick-cooking pearl barley 1/4 pound green beans, trimmed and cut into 1-inch pieces 1 teaspoon olive oil 2 tablespoons orange juice Salt and freshly ground black pepper BRING water to a boil in a saucepan over medium-high heat and add barley. Cover and boil 7 minutes. If pan becomes dry, add another 1/2 cup water. Add beans and boil 3 minutes. Drain barley and beans into a bowl. Add olive oil, orange juice and salt and pepper to taste. Toss well. Yield: 2 servings PER SERVING: 220 calories (12 percent from fat), 2.9 g fat (0.5 g saturated, 1.8 g monounsaturated), no cholesterol, 6.1 g protein, 44.4 g carbohydrates, 9.7 g fiber, 8 mg sodium.

A sun-dried tomato and capers sauce makes a great topping for a quick sauteed garlic- and lemon-flavored chicken breast. This is a tasty way to dress up cooked chicken breast. Just warm the chicken and top with the sauce, which can be mixed together in minutes and doesn’t need cooking.

Capers are the small, unopened flower bud from a bush that grows in the Mediterranean region. Once they are picked and dried, they are pickled in a vinegar brine. They vary from the small, nonpareil type from southern France to larger types. The flavor depends largely on the brining and salting process. Buy a good-quality, well-known brand for the best results.

Helpful hints

• The sauce can be made several days ahead and refrigerated. It also goes well with fish or green vegetables.

Countdown

• Make barley.

• Mix chicken sauce.

• Saute chicken.

Wine suggestion: Chianti would go nicely with this zingy dish.

This meal contains 535 calories per serving with 31 percent of calories from fat.

Shopping list

Here are the ingredients you’ll need:

To buy: 3/4 pound cooked or rotisserie boneless, skinless chicken breast, 1 lemon, 1/4 pound green beans, 1 jar diced sun-dried tomatoes in oil, 1 jar capers and 1 small package quick-cooking barley.

Staples: Olive oil, minced garlic, reduced-fat mayonnaise, orange juice, salt and black peppercorns.

Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys.” Visit Linda at DinnerInMinutes.com or e-mail her at LindaDinnerInMinutes.com.

For a printable version of today’s recipes, click the links:

Orange Barley

Sauteed Chicken with Sun-Dried Tomato Sauce

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