HEALTHY LIVING

I was asked to contribute some recipes for a magazine publication some time ago and they requested for some healthy and low fat dishes. I gladly obliged and came up with two recipes. Here's one that's easy to make even for a weekday meal. Hope you get to try making this soon.

Seared Chicken Breast with Garlic and Caper Sauce Served with Couscous Salad

 Ingredients:

1            piece                                chicken breast

1/8            t.                                    salt

1/8            t.                                    pepper

Flour                                               for dusting

1            T.                                      butter           

1            T.                                      olive oil

2            cloves                        garlic minced

2            t.                                        capers               roughly chopped

1/4         c.                                       white wine or chicken stock

2            T.                                      parsley                chopped

Salt and pepper                                to taste

Directions:

1.   1.   Place chicken breast in between 2 plastic films and pound until1/4 inch thick all around.  Season chicken with salt and pepper and dust with flour and set aside.

2.   2. In a non-stick sauté pan, heat butter and olive oil on medium high heat.  Add the chicken breast and sear the chicken for about 2 minutes per side turning the chicken only once.  Remove from pan when cooked and set aside.

3.   3. Add another T. of oil if necessary.  Saute garlic until fragrant, then add the capers and then the wine.  Allow to simmer for 30 seconds.

4.   4. Add back the chicken and allow to simmer for another 30 minutes.  Then sprinkle parsley over.  Season with salt and pepper to taste.

5.   5. Place on a plate with couscous salad.

Couscous Salad

Ingredients:

1/2 cup                       couscous

1/2            cup                      chicken stock                        boiling

2               T.                        parsley                                  chopped

1               T.                        basil           

1               T.                        mint

1               pc                       lemon                                    juice

Rind of lemon

1               t.                         salt

1/4            t.                         pepper

2              T.                         extra virgin olive oil

1/4            c.                        Tomatoes                               cubed

1/4            c.                        cucumber                               cubed

2               T.                        kalamata olives                      pitted and sliced

Directions:

1.   1.  Place the couscous in a medium sized bowl.

2.   2.  Pour the boiling chicken stock over the couscous. Slightly mix with a fork then cover with a plastic film or plate and allow to cook for 15-20 mnutes.

3.   3.  Uncover the bowl and fluff the couscous using a fork.  Allow to cool for 10 mintues.

4.   4.  Then in a separate bowl, combine the lemon, rind, olive oil, salt and pepper.  Mix until well blended.

5.   5.  Pour over the couscous then toss together with the herbs – parsley, basil and mint, and the vegetable – tomatoes, cucumber and olives.