Post by Kate on Aug 22, 2007 13:55:04 GMT -5
30 small spanish olives but honestly I just use green ones + 3/4 cup olive juice
15 dried plums aka prunes cut into quarters
1/2 cup red wine vinegar
1/4 cup extra virgin olive oil
1/4 cup minced garlic
3 tbsp dried oregano
6 boneless skinless chicken breasts 6- 8 oz each
step 1 in a large zip lock mix all of the ingredients except chicken.
Once mixed then add the chicken submerg in in the marinade
marinade for at least 5 hours ( I do overnight)
Step 2
preheat the oven to 400 transfer the chicken to a 13.5 X 9.5 glash baking dish or something equivalent in a single layer. Pour the remaining marinade over it. Cover with aluminum foil and bake the chicken for 30 minutes or until no longer pink inside
serves 6 or if you are a woman and you measure them out in four ounces then you should get about 6 servings when using 8 oz pieces.
328cal 47grams protein, 22 carbs, 7 fat and 2 gram of fiber.
You can reduce the fat by using less olive oil...you wouldn't have to use any actually. You can take a majority of the carbs out by omiting the prunes but they are yummy in there. With this dish....the carbs that are in the dish would be my carbs rather then having any additional rice or anything. I would serve with a salad If I omit the prunes...I would serve this over a small portion of brown rice. Such as 1/2 cup for woman and 1 cup for man
15 dried plums aka prunes cut into quarters
1/2 cup red wine vinegar
1/4 cup extra virgin olive oil
1/4 cup minced garlic
3 tbsp dried oregano
6 boneless skinless chicken breasts 6- 8 oz each
step 1 in a large zip lock mix all of the ingredients except chicken.
Once mixed then add the chicken submerg in in the marinade
marinade for at least 5 hours ( I do overnight)
Step 2
preheat the oven to 400 transfer the chicken to a 13.5 X 9.5 glash baking dish or something equivalent in a single layer. Pour the remaining marinade over it. Cover with aluminum foil and bake the chicken for 30 minutes or until no longer pink inside
serves 6 or if you are a woman and you measure them out in four ounces then you should get about 6 servings when using 8 oz pieces.
328cal 47grams protein, 22 carbs, 7 fat and 2 gram of fiber.
You can reduce the fat by using less olive oil...you wouldn't have to use any actually. You can take a majority of the carbs out by omiting the prunes but they are yummy in there. With this dish....the carbs that are in the dish would be my carbs rather then having any additional rice or anything. I would serve with a salad If I omit the prunes...I would serve this over a small portion of brown rice. Such as 1/2 cup for woman and 1 cup for man
