The Atlanta Journal-Constitution
Garlic greens add colorful topping to chicken
Top grilled chicken with baby greens for a surprisingly different dinner.
In this recipe baby greens, also known as field greens or mesclun, are sautéed with garlic as a colorful topping for chicken.
If you can’t find the baby greens in the supermarket, you can use a soft lettuce such as bib.
Sautéing the greens for a minute enhances the flavor while retaining some of its crunch.
Potatoes usually take about 20 minutes to saute. I microwave them first and then sauté them in the same skillet used for the chicken. It saves cooking and washing up time.
Helpful hints:
■ Any type of waxy potato such as yellow or creamers can be used.
■ Use a resealable plastic bag for marinating. To turn meat over, simply flip over the bag. It, also, saves washing a bowl.
■ The heat is up to you. Add more cayenne if you like the potatoes really hot.
Countdown:
■ Marinate chicken.
■ Prepare remaining ingredients.
■ Microwave potatoes.
■ Saute chicken.
■ Saute potatoes using same skillet as chicken.
Shopping list:
To buy:
3/4 pound boneless skinless chicken breast cutlets,
1 bottle cayenne pepper,
1 bag washed, ready-to-eat mesclun or field greens,
1 pound red potatoes.
Staples: olive oil, olive oil spray, balsamic vinegar, minced garlic salt, black peppercorns.
CHICKEN AND GARLIC GREENS
1/4 cup balsamic vinegar
(discarded in marinade)
3/4 pound boneless skinless chicken breast cutlets (about 1/4-inch thick) Olive oil spray
Salt and freshly ground
black pepper 2 teaspoons olive oil
2 teaspoons minced garlic
4 cups washed, readyto-eat mesclun or field greens (4 ounces)
Remove visible fat from chicken. Add balsamic vinegar to a resealable plastic bag or bowl. Add chicken. Let stand 5 minutes, turning once during that time. Heat a nonstick skillet over medium-high heat. Remove chicken from bag and discard marinade. Place chicken in skillet and saute 3 minutes. Turn and sauté 2 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Remove to a plate. Add oil and garlic to the skillet. Sauté 30 seconds. Add greens and toss in pan about 2 minutes. Salad should be warm but remain firm. Add salt and pepper and spoon over chicken. Yield 2 servings
Per serving:
273 calories,
96 calories from fat,
10.7 g total fat,
1.8 g saturated fat,
5.6 g monounsaturated fat,
108 mg cholesterol,
211 mg sodium,
6 g carbohydrate,
2.2 g dietary fiber,
1.7 g sugars,
37.7 g protein Exchanges:
1 vegetable,
5 lean meat,
½ fat
SPICY SAUTEED POTATOES
1 pound red potatoes
1 tablespoon olive oil
⅛ teaspoon cayenne
pepper
Salt
Wash potatoes, do not peel, and cut into 1-inch pieces. Place in a bowl and microwave on high 4 minutes. Meanwhile, add oil and cayenne pepper to the same skillet used for the chicken after the greens have been removed. Add the microwaved potatoes and toss in the skillet 5 minutes. Add salt to taste. Yield 2 servings
Per serving:
219 calories,
64 calories from fat,
7.1 g total fat,
1 g saturated fat,
4.9 g monounsaturated fat,
0 mg cholesterol,
14 mg sodium,
36.2 g carbohydrate,
3.9 g dietary fiber,
2.3 g sugars,
4.3 g protein
Exchanges:
1 ½ starch,
1 fat From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.