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Chicken with Puttanesca Sauce

MandyMandy

South Beach Diet Phase 2

servings:Serves 4
total time:
30 min

Ingredients

  • 4 tsp extra-virgin olive oil, divided
  • 4 large boneless, skinless, thin-sliced chicken breast cutlets (4-oz each)
  • Salt and black pepper
  • 6 garlic clove, minced
  • 1 can (28 oz) plum tomatoes, chopped
  • 1/2 c. kalamata olives, pitted and chopped
  • 2 Tbs capers, drained
  • 1/4 tsp crushed red pepper flakes
  • 1 Tbs fresh lemon juice
  • 1/4 c. chopped fresh basil
  • 8 ounces whole-wheat pasta

directions

  • 1

    Preheat oven to 250 degrees. Warm 2 tsp of oil in a large skillet over medium-high heat until hot. Season cutlets with salt and pepper; add to hot pan and cook 2 minutes, until browned. Flip; cook 20 seconds. Transfer cutlets to a baking sheet; cove with foil and place in oven to keep warm.

  • 2

    Add remaining 2 tsp of oil to the same skillet over medium heat. Add garlic and cook 10 seconds, stirring. Add tomatoes, olives, capers, and pepper flakes and bring to a simmer. Cook 5 minutes, until slightly thickened, stirring to break up tomatoes. Stir in lemon juice and basil.

  • 3

    Meanwhile, cook pasta according to package directions; drain. Toss with tomato sauce; serve with cutlets.

notes

Nutritional Information: 496 calories 13 g fat (2 g sat) 74 mg cholesterol 57 g carbohydrates 38 g protein 11 g fiber 1003 mg sodium

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