Low Fat Chicken Breasts With Tomato Black Olive & Anchovy Sauce Recipe

Low fat dishes can be difficult to find but recipes like Chicken Breasts With Tomato Black Olive & Anchovy Sauce are ideal for midweek healthy eating. If you like Low Fat food then we have more recipes including ingredients black olive / chicken.

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Chicken Breasts With Tomato Black Olive & Anchovy Sauce Ingredients

Low Fat Chicken Breasts With Tomato Black Olive & Anchovy Sauce

  • 4 boneless skinless chicken breast halves
  • –about 1 1/4 pounds
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 2 teaspoons olive oil
  • ***SAUCE***
  • 1 1/2 teaspoons minced garlic
  • 2 anchovy fillets, rinsed
  • — patted dry and coarsely chopped
  • 1/2 cup dry white wine
  • 1/4 cup fat-free chicken broth
  • 1 1/2 tablespoons tomato paste
  • 2 tablespoons black olives, pitted
  • — and coarsely chopped
  • 1 tablespoon pine nuts
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons chopped fresh parsley
  • 1.To flour and cook chicken breasts, follow Basic Recipe.
  • 2.Reduce the heat to medium-low.
  • Add garlic and anchovies to the skillet and cook, stirring, about 30 seconds, until garlic is lightly colored.
  • Add wine, broth and tomato paste; stir until paste has dissolved.
  • Add olives, pine nuts and pepper; bring the sauce to a simmer.
  • Cook over medium heat about 4 minutes, or until the sauce has reduced and thickened.
  • 3.Stir in parsley and spoon the sauce over the chicken breasts.
  • Per serving: About 209, 23g protein, 8g carbohydrate, 7g fat, 30% calories from fat, 59mg cholesterol, 787mg sodium, 1g fiber.
  • More Low Fat Recipes with keyword black-olive

    • Low Fat Chicken Breasts With Tomato Black Olive & Anchovy Sauce Recipe
      Ingredients: 4 boneless skinless chicken breast halves, --about 1 1/4 pounds, 1/4 cup all-purpose flour, 1 teaspoon salt, 1/2 teaspoon ground black pepper, 2 teaspoons olive oil, ***SAUCE***, 1 1/2 teaspoons minced garlic, 2 anchovy fillets, rinsed, -- patted dry and coarsely chopped, 1/2 cup dry white wine, 1/4 cup fat-free chicken broth, 1 1/2 tablespoons tomato paste, 2 tablespoons black olive