This is my own spin on a family-favorite recipe. I think the vegetables are delicious baked right with the chicken because they pick up the marinade flavor.
—TONY LENTINI ROGUE RIVER, OR
PREP: 20 MIN. + MARINATING • BAKE: 40 MIN. • MAKES: 2 SERVINGS
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon reduced-sodium teriyaki sauce
1 1/2 teaspoons reduced-sodium soy sauce
2 boneless skinless chicken breast halves (5 ounces each)
1 small potato, peeled and cut into 1/2-inch cubes
2 large fresh mushrooms, sliced
1 large carrot, sliced
1 small green pepper, chopped
7 pitted ripe olives, halved
1/3 cup chopped onion
1 tablespoon grated Parmesan cheese
1/2 teaspoon Italian seasoning
1. In a small bowl, combine the first five ingredients. Pour 2 tablespoons marinade into a large resealable plastic bag; add the chicken. Seal bag and turn to coat; refrigerate for up to 4 hours. Cover and refrigerate the remaining marinade.
2. Drain and discard marinade. Place chicken in an 11-in. x 7-in. baking dish coated with cooking spray. Arrange the potato, mushrooms, carrot, green pepper, olives and onion around chicken. Drizzle with reserved marinade. Sprinkle with the cheese and Italian seasoning.
3. Cover and bake at 375° for 40-45 minutes or until a thermometer reads 170°.
PER SERVING 337 cal., 11 g fat (2 g sat. fat), 81 mg chol., 576 mg sodium, 26 g carb., 4 g fiber, 33 g pro. Diabetic Exchanges: 4 lean meat, 1 1/2 fat, 1 starch, 1 vegetable.
Let It Sit
Meat tenderizes as it marinates, so follow the recipe’s timelines for the best results.