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Eating Heart Healthy For American Stroke Awareness Month
Herbed Chicken on Grits with Squash and Tomatoes
Serves 4; 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables per serving
2 1/4 cups water and 1/4 cup water, divided use
1/2 cup uncooked quick-cooking grits
1/2 teaspoon garlic powder
1 teaspoon dried oregano, crumbled
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon onion powder
1/8 teaspoon salt and 1/8 teaspoon salt, divided use
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
1/4 cup low-fat shredded sharp Cheddar cheese
1 medium yellow summer squash, diced
1/2 cup grape tomatoes, halved
2 medium green onions, finely chopped
In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.
Nutrients per Serving
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 67 mg
Sodium 346 mg
Carbohydrates 21 g
Fiber 2 g
Sugars 3 g
Protein 31 g
1 starch, 1 vegetable, 3 lean meat
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International
Cookbook is available on shopheart.org
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