Friday, March 29, 2013
One of the joys of going to cardiac rehab classes at Summerville Medical Center is the recipes dietician Ashley Cobb shares with us. They are, of course, heart healthy. And if it’s good for the heart, it’s good for the rest of you.
One of my new favorites is the chicken cacciatore, a dish that’s welcome any season. Service it with a cucumber and chickpea salad. Make your heart happy. Give them a try.
Easy Chicken Cacciatore
4 medium size chicken breasts (about 1 pound)
2 teaspoons olive oil, divided
2 red bell peppers, sliced, (2 cups)
½ large white onion (1 cup)
2 cups sliced mushrooms
1 15-ounce can crushed tomatoes (no salt added)
½ teaspoon garlic powder
½ teaspoon dried basil
2 tablespoons capers drained (optional)
1 ounce grated/shredded parmesan cheese
Coat a large non-stick pan/skillet with 1 teaspoon olive oil, add chicken breasts and brown on medium high heat, 2-3 minutes each side. Remove from pan and set aside.
Add the second teaspoon olive oil, pepper and onions to the pan and sauté for 3-4 minutes, stirring often until lightly browned and starting to soften.
Add mushrooms and half can of tomatoes and continue to heat, stirring occasionally for another 3-4 minutes.
Add the browned chicken breasts, basil, capers, garlic powder and second half of the canned tomatoes. Reduce heat to low-medium and simmer stirring occasionally for about 15 minutes until chicken is tender and no longer pink inside. Garnish with parmesan cheese.
Cucumber and chickpea salad.
3 tablespoons olive oil
1 can garbanzo beans (low sodium if you can find it) drained and rinsed
½ tomato, chopped
¼ red onion, minced
1 rib celery sliced
1 cucumber, chopped
1 teaspoon garlic, minced
2 tablespoons fresh dill or 4 teaspoons dried dill
1 ½ teaspoons red wine vinegar
Juice of half a lemon
Juice of half a lime
Cracked black pepper to taste
1 tablespoon fresh parsley or dried parsley to taste
Heat 2 tablespoons olive oil in a sauté pan over medium heat. Stir in beans, cover and turn off heat. Set aside.
Gently toss remaining ingredients in large salad bowl. Add beans.
Serve with additional parsley if desired.