Saturday, July 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Grilled Chicken and Zucchini With Romesco Sauce - 8g Carbs, 2g Fiber, 5g Sugar


Grilled Chicken and Zucchini With Romesco Sauce - 8g Carbs, 2g Fiber, 5g Sugar

From: cookbook author and nutritionist Ellie Krieger VIA The Washington Post

Rather than roasting the peppers, tomatoes and garlic in the oven, as might typically be done for a romesco, this take on the classic Spanish sauce involves grilling those ingredients. That makes it ideal for summer, when you don't want to heat up the kitchen, and it adds a layer of fire-kissed flavor.

Make Ahead: You'll have about a cup of leftover romesco sauce, which can be refrigerated in an airtight container for up to 5 days.
Servings: 4

  >  For the sauce
1/4 cup slivered almonds
2 medium tomatoes, cored, seeded and cut into 8 wedges each
3 cloves garlic
4 Tbsp olive oil
1 large red bell pepper, seeded and cut into 4 or 5 large pieces
1 small onion, cut into 1/4-inch-thick rounds
1/2 tsp Spanish smoked paprika
1 Tbsp sherry vinegar
1/2 tsp salt
1/4 tsp freshly ground black pepper

  >  For the chicken and zucchini
2 medium zucchini (8 oz each), trimmed and cut lengthwise into 1/4-inch slices
4 boneless, skinless chicken breasts (about 5 oz each), pounded to 1/2-inch thickness
1 Tbsp olive oil
1/4 tsp salt
1/4 tsp freshly ground black pepper
2 Tbsp chopped flat-leaf parsley leaves, for garnish

  > For the sauce:
Toast the almonds in a small, dry skillet over medium heat, shaking the pan frequently to avoid scorching, until lightly browned and fragrant, 3 to 4 minutes. Let cool.

Preheat a grill or large grill pan over medium-high heat. Place the tomatoes and garlic cloves on a large sheet of heavy-duty aluminum foil. Drizzle with 1 tablespoon of the oil, then fold the foil to form a packet, sealing it tightly. Brush the bell pepper and the onion rings with oil on both sides, using 1 tablespoon of the oil total.

Place the onions, foil packet and red bell peppers on the grill or in the grill pan; cook until the onions are softened and grill marks have formed, about 4 minutes per side; the tomatoes and garlic are steaming and softened, about 12 minutes; and the peppers are well charred and tender, about 8 minutes per side. Once the onions are done, transfer them to a plate. Once the tomatoes and garlic are done, let them cool for 10 minutes before opening the packet. Once the peppers are done, transfer them to a paper or plastic bag, seal and steam for 10 minutes, then remove the charred peels with your fingers and/or a paring knife, as needed.

Transfer the tomatoes and garlic, along with their accumulated juices, to a bowl. Peel and discard the skins. Transfer the tomato flesh and its juices and the garlic to a blender along with the bell pepper, onion, paprika, vinegar, the remaining 2 tablespoons of olive oil, the toasted almonds, salt and pepper. Puree until smooth. The yield is 2 cups; you'll need 1 cup for this recipe. Refrigerate the rest in an airtight container for up to 5 days.

 > For the chicken and zucchini:
When ready to serve, preheat a grill or grill pan. Brush the zucchini and then the chicken with the oil, then sprinkle with the salt and pepper. Grill the zucchini until it is tender and grill marks form, 3 to 4 minutes per side; grill the chicken until it is cooked through and grill marks form, about 5 minutes per side.

To serve, spread 1/4 cup of the sauce on the center of each plate. Place a few slices of zucchini on top of the sauce, then top each plate with a piece of chicken and sprinkle with parsley. Serve warm or at room temperature.

Servings: 4
Serving Size: 1 cup sauce
Nutrition per Serving: 390 Calorie, 26g Total Fat, 6g Saturated Fat, 90mg Cholesterol, 400mg Sodium, 8g Total Carbs, 2g Dietary Fiber, 5g
Sugar, 32g Protein


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