Garlic-scented grits topped with just the right amount of Cheddar accompany seasoned chicken breasts and a fresh-vegetable relish in this light take on a southern favorite.
Herbed Chicken on Grits with Squash and Tomatoes
Calories263 Per Serving
Protein31g Per Serving
Fiber2g 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|
|Total Carbohydrate||21 g|
|Dietary Fiber||2 g|
1 starch, 3 lean meat, 1 vegetable
2 1/4 cups water and 1/4 cup water, divided use
1/2 cup uncooked, quick-cooking grits
1/2 tsp. garlic powder
1 tsp. dried oregano (crumbled)
1/2 tsp. dried thyme (crumbled)
1/2 tsp. onion powder
1/8 tsp. salt and 1/8 tsp. salt, divided use
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
1 tsp. canola or corn oil and 2 tsp. 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.
Tip: Serving size 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables.
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, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.