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Tuscan Chicken Breasts with Polenta
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Publications International, Ltd., the Editors of. "Tuscan Chicken Breasts with Polenta." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/tuscan-chicken-breasts-with-polenta-recipe.htm> 19 November 2008.
Tuscan Chicken Breast with Polenta
Yield: Makes 8 servings
Cornmeal is ground from dried white or yellow corn and is a versatile grain high in fiber and many essential nutrients. Polenta, a staple of northern Italy, is a mush made from cornmeal. Here, it is cooled until firm, then sliced, lightly browned and topped with an herbed tomato sauce.
Ingredients:
4
cups fat-free reduced-sodium chicken broth
1
cup polenta or yellow cornmeal
1/2
teaspoon garlic powder
1/2
teaspoon Italian seasoning
1/4
teaspoon salt
1/4
teaspoon black pepper
8
skinless chicken breasts (about 3 pounds)
Tuscan Tomato Sauce (recipe follows)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Preparation:
1.
Bring chicken broth to a boil in large saucepan over high heat; slowly stir in polenta. Reduce heat to low; cook 15 to 20 minutes, stirring frequently, or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9X5-inch loaf pan. Cool; cover and refrigerate 2 to 3 hours or until firm.
2.
Preheat oven to 350°F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, meaty side up, in single layer in 13X9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
3.
Meanwhile, prepare Tuscan Tomato Sauce; keep warm.
4.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
5.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
Nutritional Information:
| Serving Size: 1 chicken breast with 2 slices polenta (4 triangles) and 1/4 cup plus 2 tablespoons Tuscan Tomato Sa | |
| Sodium | 406 mg |
| Protein | 31 g |
| Fiber | 4 g |
| Carbohydrate | 21 g |
| Cholesterol | 69 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 15 % |
| Calories | 248 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1 |
| Meat | 3 |
This recipe appears in: Italian
