Saturday, April 10, 2010

Pesto salad with chicken, tomatoes and mozzarella

Protein and greens get an italian twist in this dish. Plus, you'll net a day's worth of energizing niacin per plate. Serves 4

Olive oil cooking spray

4 bonesless, skinless chicken breasts

2 cups packed fresh basil

2 tbsp freshly grated Parmesan

1 tbsp pine nuts, toasted 10 minutes in a cast-iron skillet in a 350 degree oven

1 clove garlic

1/4 cup reduced-sodium chicken broth

2 tbsp olive oil

4 cups lettuce (such as frisee)

1 tbsp fresh lemon juice

1 cup halved cherry tomatoes

1/4 cup cubed part-skim mozzarella

Heat oven to 400 degrees. Coat a baking sheet with cooking spray. Season chicken with salt and pepper, place on sheet and bake until cooked through, 20 to 25 minutes. Cut into 1/2 inch slices. Pesto: Pulse basil, Parmesan, pine nuts and garlic in a food processor until finely chopped. With motor on, slowly add broth and oil. Season with salt and pepper. Toss lettuce with lemon juice; coat chicken, tomatoes and mozzarella with pesto. Divide among 4 plates.

319 calories per serving, 6.1 g carbs, 2.3 g fiber, 44.5 g protein

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