Recipe: Fitter, Leaner New England Dinner (using chicken)

Fitter, Leaner New England Dinner (using chicken)
From the American Institute for Cancer Research

A one-pot meal, like this updated New England Dinner, provides more food and fewer calories than the traditional corned beef version. It's a great way to pay tribute to New England this time of year.

1 tsp. chopped fresh thyme (or 1/2 tsp. dried)
1 tsp. finely chopped fresh marjoram (or 1/2 tsp. dried)
1 Tbsp. chopped flat-leaf parsley (or 1/2 Tbsp. dried)
Salt and freshly ground black pepper, to taste
2 boneless, skinless chicken breasts, halved lengthwise (about 3/4 lb.)
4 cups non-fat, reduced-sodium chicken broth
4 button mushrooms, stems removed
8 small red potatoes, halved or quartered, depending on size
2 large leeks, trimmed, washed and halved lengthwise
2 small carrots, trimmed and halved lengthwise
2 plum tomatoes, quartered
1 bay leaf
1 garlic clove, crushed with the side of a knife
2 cups frozen French-style green beans

In a small bowl, mix together thyme, marjoram and parsley. Sprinkle chicken pieces lightly with salt and pepper. Rub herb mixture into chicken, covering all sides.

Heat a large, deep nonstick skillet over medium heat. Brown chicken on each side and transfer to a dish, including any juices. Add broth, mushrooms, potatoes, leeks, carrots, tomatoes, bay leaf and garlic to the skillet and heat to boiling. Immediately reduce heat to a simmer and cook about 15 minutes or until potatoes are about halfway cooked. Transfer chicken and any accumulated juices back to the skillet. Cover and cook until chicken is almost tender, about 10 to15 minutes.

Add green beans and simmer, uncovered, just until beans are tender-crisp, about 3 to 4 minutes. Remove bay leaf. Transfer mixture to serving casserole dish or plates and serve immediately.

Makes 4 servings.

Per serving: 296 calories, 2 g. total fat (0 g. saturated fat), 44 g. carbohydrate, 28 g. protein, 7 g. dietary fiber, 703 mg. sodium.