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Friday, May 23, 2014

Recipes for Low-Carb Diet - Chicken with Tomatoes & Kalama Olives

My sweet friend Lisa Hendrix suggested that I put these recipes on my blog page since they have been very helpful for me to get my diabetes under control and lose weight (35 pounds all together). Keep in mind that when you eat like this you have to limit carbs to practically nothing (30 grams per day or less).

Tonight it was chicken night and this one was taken from epicurious again with a couple of my own touches. It was really good with a nice tang to it and the blend of tomatoes, basil, shallots and kalama olives was very bright. I can't eat it myself, but cheesy rice (below) was a nice addition for my boys. 

INGREDIENTS:
(Serves 3)
  • 1 tbsp olive oil
  • 3 chicken breasts 
  • 1 shallot, thin sliced
  • 4-5 basil leaves, chopped
  • 1 large tomato chopped
  • 1/4 cup white wine
  • 6 kalama olives, chopped
  • 1 tsp olive brine
  • 1 cup fresh spinach
DIRECTIONS:
  • Heat olive oil in medium sauce pan
  • Salt & pepper chicken breast and cook (about 5 minutes per side until cooked through
  • Remove chicken from the pan and set aside
  • In oil left in the pan, saute shallots until translucent (about 2 minutes)
  • Pour in wine and deglaze pan - cook until alcohol has burned off
  • Add basil, olives, tomatoes and brine and cook until reduced (about 4 minutes)
  • Add in spinach and cook until wilted (about 1 minute)
  • Add chicken, cover well with sauce and heat through
  • Serve with cheesy rice (below)
NUTRITION: Calories 188, Carbs 11, Fat 9, Protein 18, Salt 314, Sugar 5

CHEESY RICE
(Serves 3)
  • Prepare white rice per package directions (2 cups water to 1 cup rice)
  • Mix in 2 tbsp butter
  • Grate about 1 cup cheddar cheese and mix into hot cooked rice (or mix some Parmesan or other cheese)
  • Salt & pepper to taste