My Mediterranean Chicken Low Fat Food

MEDITERRANEAN CHICKEN

Steps:

• Place the 2 tablespoons of olive oil, 2 tablespoons of lemon juice, 2 tablespoons of water, salt and pepper to taste, garlic and Italian seasoning in a resealable plastic bag.
• Add the chicken; seal and shake to coat.
• Marinate in the refrigerator for at least 30 minutes or up to 4 hours.
• Heat the remaining teaspoon of olive oil in a pan over medium heat.
• Remove the chicken from the marinade and add to the pan.
• Cook for 5-7 minutes on each side or until done.
• While the chicken is cooking, stir together the tomatoes, feta cheese and herbs. Add salt and pepper to taste.
• Spoon the tomato mixture over the chicken and serve.

MY MEDITERRANEAN CHICKEN - LOW FAT

Steps:

• Preheat the oven to 190°C.
• Spray a pan with olive oil spray and sauté finely chopped onion, capsicum, garlic and chilli.
• After a few minutes add the mushrooms.
• After a few more minutes add the tin of tomato. I use a 425g tin.
• If you do not have the tomatoes with herbs add some of your favorite herbs (oregano/basil etc) for some extra kick.
• Slice 5 of the olives and add to the tomato mixture and heat gently.
• Spray an ovenproof dish with cooking spray.
• Spread a good spoon full of the tomato mix on the bottom of the dish.
• Layer half of the spinach leaves on top of the tomato mixture.
• Place chicken breasts on top of the spinach leaves.
• Season with salt and pepper.
• Place the rest of the spinach leaves on top of the chicken.
• Scatter the remaining 5 olives around the dish.
• Spoon over the rest of the tomato mixture making sure all the chicken is covered.
• Place in the oven, uncovered, until the chicken is cooked.
• I find it takes about 40 minutes however this may vary with your oven. Always ensure that the chicken is cooked through before serving.
• Serve each chicken breast with an equal amount of the tomato sauce and spinach.

SKINNY MEDITERRANEAN-STYLE CHICKEN AND PASTA

Steps:

• In 4-quart Dutch oven, cook and drain pasta as directed on package, omitting salt. Return to Dutch oven; cover to keep warm.
• Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
• Pour chicken mixture over pasta. Top with feta cheese; toss to coat.

LOW FAT CHICKEN PARMESAN MEDITERRANEAN

Steps:

• NOTE: I cut chivken breasts horizontally as I like thinner chicken breasts.
• RINSE chicken and pat dry; rub with Italian herbs.
• In bowl, combine breadcrumbs and feta cheese.
• NOTE: I used the back of a fork to break down feat cheese into much smaller pieces.
• DREDGE chicken breasts into breadcrumb mixture making sure both sides are coated.
• I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan.
• COOK about 6 minutes until golden brown.
• Place chicken breasts on flat tray.
• Spoon canned tomatoes over top of chicken breast and cover with mozarella cheese; place under griller until tomato sauce is hot and cheese has melted
• NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! :).
• NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
• NOTE: These freeze well.
• NOTE: Depending on the size of your chicken breasts, you may have to adjust for more or less breadcrumb/feta combination.
• ENJOY!