Tuscan Chicken Breast with Polenta
Cornmeal is ground from dried white or yellow corn and is a versatile grain high in fiber and many essential nutrients. Polenta, a staple of northern Italy, is a mush made from cornmeal. Here, it is cooled until firm, then sliced, lightly browned and topped with an herbed tomato sauce.
Makes 8 servings
|4||cups fat-free reduced-sodium chicken broth|
|1||cup polenta or yellow cornmeal|
|1/2||teaspoon garlic powder|
|1/2||teaspoon Italian seasoning|
|1/4||teaspoon black pepper|
|8||skinless chicken breasts (about 3 pounds)|
|Tuscan Tomato Sauce|
|Nonstick cooking spray|
|Fresh spinach leaves, steamed (optional)|
- Bring chicken broth to a boil in large saucepan over high heat; slowly stir in polenta. Reduce heat to low; cook 15 to 20 minutes, stirring frequently, or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9X5-inch loaf pan. Cool; cover and refrigerate 2 to 3 hours or until firm.
- Preheat oven to 350°F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, meaty side up, in single layer in 13X9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
- Meanwhile, prepare Tuscan Tomato Sauce; keep warm.
- Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
- Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
|Serving Size:||1 chicken breast with 2 slices polenta (4 triangles) and 1/4 cup plus 2 tablespoons Tuscan Tomato Sa|
|Saturated Fat||1 g|
|Total Fat||4 g|
|Calories from Fat||15 %|
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