Recipes

Wednesday, April 5, 2017

Roasted Tomato and Basil Chicken



Hello!

We have now completed four weeks of our no potatoes, no rice, no pasta, and no bread regime. I would like to tell you that it is getting easier but I am not sure that is the case. I do think that Mr. Carb (Silent Sam) is having a harder time than I am. To be honest, I just hate having to find new recipes. We are moving along and the scale is starting to budge so we can’t complain.

I am probably having the hardest time with the exercise. It doesn’t help that right now we had some work done in the room where the exercise bike is located and I can’t get to it. (No, I didn’t plan the work that way.)  I will get back on the bike in another day or so.

The thing about all these changes is how much head space they use. I am thinking about this much more than I ever did when I was eating everything in sight. Now I am thinking about what I can eat and drink. I have not yet ended my love affair with Coke but I can see it is coming soon. It just is not good for me, it uses a lot of Weight Watcher’s points, and there is the matter of my teeth. Did I tell you I went to the dentist? YIKES! We went to an absolutely lovely dentist in our former town. We went to the same dentist for 31 years. In that time, his equipment didn’t change. Okay, I just never thought about it. Well, our new dentist uses much more modern equipment and there is a lot of work to be done in my mouth. So perhaps chugging down that Coke every morning is not a great idea. If only hot tea was ready as fast as grabbing a Coke out of the fridge. Silent Sam is now scared to go to the dentist. He is worried about how much will need to be done in his mouth. Okay, I am not so worried about him – he has never had ANYTHING done. Not even a cavity. I suppose it might be more scary for him because he doesn’t know what it is like to have work done in your mouth.

This week, I do have a new recipe for you. I have made this one twice and it has been a hit. I hope you enjoy it.






Roasted Tomato and Basil Chicken            Serves 4

Ingredients

1 Tbs. olive oil
Cooking spray
½ tsp. garlic powder
¼ tsp ground black pepper
1 lb. boneless skinless chicken breasts
5 plum tomatoes, quartered
3 garlic cloves minced
¼ cup fresh basil chopped

Directions
1.      Preheat oven to 375 degrees
2.      Add olive oil to a large oven safe skillet coated with cooking spray. Season the chicken with garlic powder and ground black pepper. Add chicken to pan and sear on high heat for 3 minutes on each side.
3.      Add tomatoes and garlic to pan on top of chicken breasts and toss. Place skillet in oven and bake for 25 minutes.
4.      Remove from oven and top with basil.

Calories 185, Total Fat 6g, Saturated fat 1.3 g, Cholesterol 65 mg, Sodium 65 mg, Total Carbohydrate 6 g, Dietary Fiber 2 g, Sugars 4 g, Protein 25g.

This recipe is from my old favorite diabetic cookbook.  You can buy a copy from the American Diabetes Association.  This cookbook has been great for us.  You might want to check your local library and look it over before you buy it but it has been worth the money for us.  


I do not usually add salt and pepper to recipes, I did add the pepper to this one.

I did not use the olive oil. I am sure it adds some taste but I didn’t see that I needed that.

I thought that the toss with the chicken breasts, tomatoes, and garlic was a little odd but I did it.

I thought this recipe was easy and we liked it. I might experiment by adding some spinach to get a little more vegetable involved but otherwise I would not change anything. And I am not completely sold that spinach would work but I think I will try it.

In case you are new or forgot – I am NOT a good cook. My cooking is generally very simple and I don’t often know enough to adjust recipes. Oh, that might not be really true. I do adjust but others might call it mistakes. When they work, I let you know so you will think I am brilliant.

Thanks for reading!