Chicken Breast with Roasted Garlic-Tomato Sauce
Here’s a recipe that turns the ordinary into the extraordinary. This chicken breast dish, with a rich roasted garlic-tomato sauce, is high in vitamins C, B6, beta carotene and niacin and low in fat, but fabulous in flavour.
Ingredients
2 bulbs garlic, papery skin removed
2 bone-in chicken breast halves, about 150 g each, skin removed
1⁄2 teaspoon pepper
2 carrots, thinly sliced
1 large shallot, finely chopped
4 canned whole tomatoes, seeded and diced
1⁄2 cup reduced-salt chicken stock
1⁄2 cup dry white wine or additional reduced-salt chicken stock
1 teaspoon chopped fresh rosemary or 1⁄4 teaspoon dried rosemary
1 tablespoon chopped Italian parsley
350 g cooked fettuccine
2 bone-in chicken breast halves, about 150 g each, skin removed
1⁄2 teaspoon pepper
2 carrots, thinly sliced
1 large shallot, finely chopped
4 canned whole tomatoes, seeded and diced
1⁄2 cup reduced-salt chicken stock
1⁄2 cup dry white wine or additional reduced-salt chicken stock
1 teaspoon chopped fresh rosemary or 1⁄4 teaspoon dried rosemary
1 tablespoon chopped Italian parsley
350 g cooked fettuccine
Directions
cooking time 1 hour
serves 2
- Preheat the oven to 350°F (180°C). Cut the top off each bulb of garlic and wrap the bulbs in foil. Bake until soft, about 1 hour.
- Meanwhile, coat a medium ovenproof pan (with a lid) with nonstick cooking spray and set over medium-high heat. Sprinkle the chicken breasts with pepper and cook until golden-brown, 4–5 minutes on each side. Transfer the chicken to a plate.
- Add the carrots and shallot to the pan and fry until the shallot is soft, about 2 minutes. Return the chicken, skinned-side down, to the pan. Add the tomatoes, stock, wine and rosemary. Bring to a simmer. Cover and transfer to the oven. Bake the chicken until the juices run clear, 30–45 minutes.
- Remove the garlic cloves from their skins with the tip of a sharp knife and mash until smooth. Stir the garlic into the sauce and sprinkle with parsley. Serve chicken breasts with the roasted garlic-tomato sauce over the cooked fettuccine.
cooking time 1 hour
serves 2
Nutritional information
PER SERVING
467 calories
38 g protein
9 g total fat
2 g saturated fat
87 mg cholesterol
53 g total carbohydrate
7 g sugars
12 g fibre
331 mg sodium
Nutritionists recommend 30 g fibre every day, but most of us consume only half that amount. Much of the fibre in this dish comes from the tomatoes, which also provide healthy amounts of vitamin C and beta carotene. Roasted garlic can also be stirred into soup, tossed in salad or spread on bread.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
