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Herbed Chicken on Grits with Squash and Tomatoes

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Herbed Chicken on Grits with Squash and Tomatoes

Garlic-scented grits topped with just the right amount of Cheddar accompany seasoned chicken breasts and a fresh-vegetable relish in this light take on a southern favorite.

Ingredients

Servings  4  

  • 2 1/4 cups water and 1/4 cup water, divided use
  • 1/2 cup uncooked, quick-cooking grits
  • 1/2 tsp. garlic powder
  • 1 tsp. dried oregano (crumbled)
  • 1/2 tsp. dried thyme (crumbled)
  • 1/2 tsp. onion powder
  • 1/8 tsp. salt and 1/8 tsp. salt, divided use
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 tsp. canola or corn oil and 2 tsp. canola or corn oil, divided use
  • 1/4 cup low-fat, shredded sharp Cheddar cheese
  • 1 medium yellow summer squash (diced)
  • 1/2 cup grape tomatoes (halved)
  • 2 medium green onions (finely chopped)

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
  2. Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
  4. Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
  5. In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.

Tip: Serving size 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables.

Nutrition Facts

Herbed Chicken on Grits with Squash and Tomatoes
CaloriesCalories
263 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
2g Per Serving

Nutrition Facts

Calories 263
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 67 mg
Sodium 346 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 3 g
Protein 31 g

Dietary Exchanges
1 starch, 3 lean meat, 1 vegetable

This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.
Garlic-scented grits topped with just the right amount of Cheddar accompany seasoned chicken breasts and a fresh-vegetable relish in this light take on a southern favorite.

Nutrition Facts

Herbed Chicken on Grits with Squash and Tomatoes
CaloriesCalories
263 Per Serving
ProteinProtein
31g Per Serving
FiberFiber
2g Per Serving
×
Calories 263
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 67 mg
Sodium 346 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 3 g
Protein 31 g

Dietary Exchanges
1 starch, 3 lean meat, 1 vegetable

Ingredients

Servings  4  

  • 2 1/4 cups water and 1/4 cup water, divided use
  • 1/2 cup uncooked, quick-cooking grits
  • 1/2 tsp. garlic powder
  • 1 tsp. dried oregano (crumbled)
  • 1/2 tsp. dried thyme (crumbled)
  • 1/2 tsp. onion powder
  • 1/8 tsp. salt and 1/8 tsp. salt, divided use
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 tsp. canola or corn oil and 2 tsp. canola or corn oil, divided use
  • 1/4 cup low-fat, shredded sharp Cheddar cheese
  • 1 medium yellow summer squash (diced)
  • 1/2 cup grape tomatoes (halved)
  • 2 medium green onions (finely chopped)

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
  2. Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
  4. Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
  5. In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.

Tip: Serving size 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables.
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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