Chicken Capri (South Beach Phase 1)

Mark enjoyed it. I'm not a big fan of tomato and chicken, but it was okay.

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Ingredients

- 1 Cup Reduced-Fat Ricotta Cheese
- 1/2 tsp. Dried Oregano
- 1/4 tsp. Salt
- 1/4 tsp. Ground Black Pepper
- 4 Boneless, Skinless Chicken Breast Halves
- 1/2 tsp. Garlic Powder
- 2 Tbsp. Extra-Virgin Olive Oil
- 1 Cup Crushed Tomaotes
- 4 slices Reduced-Fat Mozzarella Cheese (or Provolone)


Directions

Makes 4 servings. Can be served with a crisp salad.

1) Blend ricotta, oregano, salt, and pepper in processor or belnder.
2) Rub chicken with garlic powder.
3) Heat 2 T (all) extra virgin olive oil in large skillet over medium heat.
4) Add chicken and cook for about 12 minutes per side.
5) Remove from skillet and allow to cook in a large baking dish.

6) Pre-heat oven to 350 degrees.

7) When chicken has cooled, spoon 1/4 cup of chese mixture and 1/4 cup of crushed tomatoes on each breast half.
8) Top each with slice of the reduced fat mozzarella
9) Bake in oven for about 20 minutes or until chicken is done (about 170 degress internally) and juices run clear.

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 377.1
Total Fat: 17.5 g
Cholesterol: 136.4 mg
Sodium: 547.6 mg
Total Carbs: 9.2 g
Dietary Fiber: 1.1 g
Protein: 44.9 g

Chicken Pot Pie

Makes 6 servings




Ingredients

2 tbsp heart-healthy butter blend
2 tbsp olive oil
1/2 cup chopped onions
2 clove garlic, minced
2 tbsp poultry seasoning
1/2 tsp salt
1 tsp pepper
1 tsp coarse, grainy mustard
1/2 cup flour
2 cups low-fat, low-sodium chicken stock
2 cups water
1 tsp Worcestershire sauce
1 1/2 cups (1/2-in) diced, peeled sweet potatoes
1 cup diced cooked chicken
3 cups cooked, fresh vegetables or 2 cups frozen vegetables
2 cups reduced fat all-purpose baking mix
1 cup buttermilk
1 egg
Butter-flavored cooking oil spray

Directions
In a large saucepan over medium heat, melt butter and add in the olive oil. Stir in the onions, garlic, 1 tbsp of the poultry seasoning, 1/2 tsp of the salt and pepper, and the mustard. Cook for 3 minutes until the onions soften. Stir in the flour and cook stirring constantly 2 minutes. Slowly whisk in stock, water, and the Worcestershire sauce until the mixture smooth.

Bring the mixture to a boil and add in the sweet potatoes. Cook on low, stirring frequently until sweet potatoes are tender, 6 to 10 minutes. Stir in the chicken and the vegetables and remove from the pot from the heat. Spray an 8 x 11 in (2 qt) baking dish with the cooking oil. Pour the chicken and vegetable mixture into the pan.

Pre-heat the oven to 400 ° F. Whisk together the baking mix, buttermilk, egg and the remaining 1 tbsp of the poultry seasoning, and the remaining 1/2 tsp of the salt and pepper. Mix until well blended. Spoon the batter over the chicken and vegetables. Bake for 30 minutes, or until the top is golden brown and the juices bubble around the edges of the pan.

Recipe courtesy of Angela Shelf Medearis, The Kitchen Diva and author of The Kitchen Diva Cooks.

Note: This was just okay for me. Mark ate 3 helpings. He loved it. The children picked but I think it was because of how it looked as the biscuit mix was pretty soft. Certainly worth making and trying, especially if you are unfamiliar with sweet potato, like I was.