Diabetic+Living-Summer_2019

(Nancy Kaufman) #1

SUMMER 2019 / DI ABETIC LI VING 67


Grilled Chicken Breasts with
Tomato-Caper Sauce


ACTIVE: 30 min. TOTAL: 30 min.
EQUI P ME N T: Charcoal or gas grill
6g CARB


This grilled twist on chicken piccata fea-
tures a creamy white-wine-and-caper pan
sauce that gets a burst of summer flavor
from fresh grape tomatoes and basil.
Pounding the chicken prior to grilling en-
sures even cooking.


Tomato-Caper Sauce
1½ tsp. olive oil
2 cloves garlic, minced
1 pint grape tomatoes, halved, or
2½ cups chopped tomatoes
½ cup dry white wine
2 Tbsp. capers, rinsed


¼ tsp. salt
¼ tsp. ground pepper
2 tsp. chilled unsalted butter,
cubed
2 Tbsp. chopped fresh basil
Chicken
1 lb. boneless, skinless chicken
breasts
1 Tbsp. olive oil
¼ tsp. salt
¼ tsp. ground pepper


  1. Preheat grill to medium-high.

  2. To prepare sauce: Heat 1½ tsp. oil in
    a large skillet over medium heat. Add
    garlic and cook, stirring, until fragrant,
    30 seconds to 1 minute. Stir in tomatoes,
    wine, capers, and ¼ tsp. each salt and
    pepper; cook until the liquid has evap-
    orated slightly, about 4 minutes. Stir in


butter; cook, stirring, until the sauce has
thickened slightly and the tomatoes are
soft, 1 to 2 minutes. Remove from heat
and stir in basil. Keep warm.


  1. To prepare chicken: Place chicken
    between 2 sheets of plastic wrap;
    pound with a mallet to ½-inch thick-
    ness. Rub with oil and sprinkle with salt
    and pepper. Grill the chicken until an
    instant-read thermometer inserted in
    the thickest part registers 165°F, 4 to 5
    minutes per side. Serve the chicken with
    the sauce.


SERVES 4: 4 oz. chicken + ½ cup sauce each
CAL 232, CARB 6g (2g fiber, 3g sugars), FAT 10g
(3g sat. fat), PROTEIN 24g, CHOL 68mg, SODIUM
398mg, POTASSIUM 492mg.

Nourish: GET GRILLING

TOMATO-


CAPER


SAUCE


Mix & match this
sauce with ...
Chicken
Shrimp
Firm white fish
Pork
Free download pdf