Italian pesto sauce with sauteed chicken and rosemary potatoes fits the bill for a warm-weather dinner.
The fresh basil and parsley flavors in the pesto sauce are preserved by adding the sauce to the cooked chicken for a minute just before serving.
The sauce is warmed through, but not cooked.
The secret to cooking the chicken quickly without drying it out is to pound it thin, so that it only takes 5 minutes to brown and cook.
This meal contains 519 calories with 31 percent of calories from fat.
Helpful hints:
*âÑ Gold potatoes, fingerling or other waxy potatoes can be used.
*âÑ Thin-cut chicken cutlets can be used instead of boneless, skinless chicken breasts. Cut the cooking time by a minute.
Pesto Chicken
3/4 pound boneless skinless chicken breast
Salt and freshly ground black pepper
2 tablespoons flour
Olive oil spray
2 tablespoons prepared pesto sauce
Remove visible fat from chicken, place plastic wrap or foil over the chicken and pound with the palm of your hand or a heavy skillet to a 1/2-inch thickness. Sprinkle with salt and pepper to taste. Dip chicken in flour to coat. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and brown 2 minutes, turn and brown 2 minutes on second side. Lower heat and saute another minute to cook through. A meat thermometer should read 170 degrees. Spoon pesto sauce over the top of chicken. Remove from heat and cover with a lid for 1 minute. Makes 2 servings.
Per serving: 309 calories (36 percent from fat), 12.4 grams fat (2.7 grams saturated, 7.1 grams monounsaturated), 113 milligrams cholesterol, 38.7 grams protein, 8.6 grams carbohydrates, 0.7 grams fiber, 340 milligrams sodium.
Rosemary Potatoes
1 pound red potatoes
2 teaspoons olive oil
2 tablespoons fresh rosemary or 2 teaspoons dried
Salt and freshly ground black pepper
Wash potatoes, leaving skin on. Cut into 1/2-inch cubes. Place in a microwave-safe bowl and microwave on high 5 minutes. Remove and pierce a cube with the point of a knife to make sure they are cooked through -- soft enough for a knife to enter easily. Add olive oil, rosemary and salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 210 calories (23 percent from fat), 5.3 grams fat (0.9 gram saturated, 3.4 grams monounsaturated), no cholesterol, 4.5 grams protein, 38.2 grams carbohydrates, 5.3 grams fiber, 16 milligrams sodium.
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