Greek-Style Chicken and Roasted Potatoes, Low Calorie and Bursting with Flavour

If you’re looking for a fabulous tasting dish that makes a wonderful presentation, this recipe is for you. So many different taste sensations melded together to create this Greek flavored dinner. It’s chock full of healthy ingredients thanks to using lean chicken breasts, nutritious Greek salad salsa, tossing in a tasty reduced-fat salad dressing and topping with fat-free feta cheese. The skinny for 1 serving is 288 calories, 6 grams of fat and 7 Weight Watchers POINTS PLUS. The regular recipe uses all full fat ingredients and much more cheese, olives, chicken and dressing. It contains 670 calories and 49 grams of fat. You won’t miss a thing with my skinny recipe. It’s really delicious and very satisfying!

Ingredients for Roasted Potatoes

1 pound (1 mesh bag) teeny tiny potatoes (whole) or red potatoes cut in fours, see shopping tip
¾ tablespoon olive oil
Salt and fresh ground pepper

Ingredients to Marinate Chicken

1½ pounds chicken breast tenders, boneless, skinless
2 fresh lemons
Salt and fresh ground pepper

Ingredients for Greek Salad Salsa

2 cups grape or sugar plum tomatoes
1½ cup cucumber, peeled and chopped
1 orange or yellow bell pepper, trimmed and chopped
½ cup scallions, chopped, use white and green part
? cup Ken’s Lite Caesar Dressing or Cardini’s Light Caesar Vinaigrette, see shopping tip
2 tablespoon lemon juice
¼ teaspoon dried oregano

Ingredients for Topping

? cup fat-free feta cheese, see shopping tip
8 Kalamata olives, sliced

Instructions

1. Preheat oven to 450 degrees.
2. To roast the potatoes-Place potatoes on a baking sheet. Drizzle olive oil all over potatoes and toss to coat. Sprinkle with a little salt and pepper. Bake in oven for about 25-30 minutes until soft and browned. Remove from oven, cover with foil to keep warm and set aside.
3. While potatoes are roasting, place chicken tenders in a bowl. Squeeze the juice of 2 lemons all over the chicken. Sprinkle with a little salt and pepper. Place in the refrigerator to marinate for 15 minutes and up to 2 hours.
4. To make the Greek salad salsa-Place all salsa ingredients in a bowl and toss with dressing, lemon juice and oregano. Refrigerate until ready to serve.
5. To cook chicken: In a large nonstick pan, heat 1 teaspoon oil. Add chicken and cook about 3 minutes on each side over medium-high heat until completely cook through.
6. To serve: Add the chicken to a large serving plate. Place the roasted potatoes all around. Top with Greek salad salsa. Sprinkle all over the top with feta cheese and olives.
7. If you don’t plan to serve this dish all at once, only toss in dressing the portion you’ll use and store the leftovers separately in the refrigerator. Toss the remaining Greek salsa when ready to serve the next day. Left-overs are yummy to pack for lunch!
Makes 5 servings

Shopping Tip

I found a mesh bag of teeny tiny potatoes at Trader Joe’s. Look for them at your supermarket or use small new potatoes (red potatoes) un-peeled and cut into four’s. Fat-free feta cheese is sold in most supermarkets either in the cheese aisle or deli’s gourmet cheese section. Trader Joe’s also sells this cheese.
Ken’s Lite Caesar Dressing and Cardini’s Light Caesar Vinaigrette can be found in the salad dressing aisle of most supermarkets.

Forget the Caribbean. Just Give Me Some Black Beans and Rice

The other day I received a flyer advertising a romantic Caribbean get-away. It showed a scantily clad, deliriously happy couple lounging on the beach, cocktails in hand. I ripped it in half and tossed in the recycle bin.

When you’re married to someone whose Twitter handle is @Dermdoc, lying on the beach isn’t in your future. Consider this: Last summer when our local Target ran out of sunscreen, they called us.

So the only thing worth going to the Caribbean for would be the food. Caribbean food is a fusion of many cuisines including African, Ameri-Indian, French, and Spanish making, making it deliciously unique. Given its temperate climate, the Caribbean produces an astounding array of exotic fruits such as passionfruit, guava, cherimoyas, and coconuts which feature prominently in both sweet and savory dishes. And their beloved jerk seasoned meats and fresh fish, are often accompanied by two of my favorite foods: plantains and black beans.

Caribbean black beans and rice. If you’ve never had it, I’m sorry; you’ve been missing out. I had my first taste about 12 years ago in an eclectic Caribbean restaurant in Asheville, North Carolina. I was smitten and still am.

What makes Caribbean black beans so good? They’re flavored with an enticing combination of ingredients including refreshing ginger, sweet pineapple and orange juice, aromatic allspice, and savory thyme. Spooning Caribbean black beans atop a bowl of white or brown rice makes a happy, humble vegetarian dish that you’ll find yourself returning to again and again. And if you’d like to add some protein, may I suggest some pan-seared chili-lime shrimp?

Caribbean Black Beans and Rice

1 cup white or brown rice of your choice
3 cups water
2 teaspoons extra virgin olive oil
2 small garlic cloves, minced
1 medium white onion, finely chopped (about 1 cup)
1 (14-ounce) can black beans, drained
1/4 cup pineapple juice
1/3 cup orange juice
1 teaspoon orange zest
1 teaspoon freshly minced ginger
1/4 to 1/2 teaspoon cayenne pepper, depending on how hot you like it
1/8 teaspoon allspice or nutmeg
2 teaspoons fresh thyme

1. In a medium heavy saucepan over high heat, bring rice and water to a boil for 2 minutes. Reduce heat to low, partially cover, and cook until water is absorbed and rice is tender, about 20 minutes.

2. In a medium pot over medium heat, saute garlic and onions in olive oil until fragrant and lightly browned, about 3 to 5 minutes. Add remaining ingredients, and stir until combined. Cook over low heat until heated through, about 8 to10 minutes. If beans become too thick, simply add a little bit more juice or water. Serve atop white or brown rice.

Optional garnishes: Chopped ripe mango or diced fresh pineapple.
suppers and buffets with Bill & Sheila
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