Recipe(tried): Last nights menu... Roasted Chicken Breasts Mediterranean, Green Beans with Olive Oil and Garlic, Caesar-Style Salad

We are trying to eat healthier around here and last nights dinner was very healthy and delicious! I made Medeterranean Chicken, I doubled the sauce and pour half over the chicken, the rest I poured into a sauce pan and let reduce until it was slightly thicker, I served this over angel hair pasta along side the chicken. I also made a ceasar-style salad, and sauteed green beans to round out the meal. Very yummy!

Roasted Chicken Breasts Mediterranean

olive oil cooking spray
4 4 ounce skinless chicken breasts (120 g) all visible
fat removed
3 large cloves garlic, minced
1/2 small onion, minced, about 2
tablespoons (30 g)
1 red bell pepper, seeded, deveined
and chopped
3 tomatoes, peeled, seeded,
chopped, about 3/4 pound (360 g)
1/4 cup dry white wine (60 ml)
freshly ground pepper
1/4 cup(22.5 g) basil leaves, cut into thin
slices, divided
extra basil for garnish

Preheat oven to 400F ( 205C., gas mark 6) Coat a non-stick skillet with cooking spray and saut the chicken breasts until brown on both sides. Remove from pan and set aside.
Re-coat the skillet. Add the garlic and onions, and saut , stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.

Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium
Diabetic exchanges: 3 very lean meat, 0.5 carbohydrate (1.5 vegetable)

Green Beans with Olive Oil and Garlic

2 pounds fresh green beans (960 g)
salt (optional)
1 cup loosely packed flat-leaf parsley leaves -- (30 g)
1/4 cup loosely packed basil leaves (9 g)
3 garlic cloves, peeled
refrigerated butter-flavored cooking
spray
1 tablespoon olive oil (15 ml)
freshly ground pepper

Soak the green beans in cold water for 30 minutes. Drain.
Bring a large pot of water to a boil. Add salt (if using) and the drained green beans. Boil until just tender, about 5 minutes. Drain well.

Finely mince the parsley, basil, and garlic. Set aside.
Spray a large nonstick skillet with cooking spray. Add the olive oil and place over medium heat. Add the minced herbs and cook, stirring occasionally, until fragrant, about 5 minutes. Add the beans and toss until heated through about 3 minutes. Season with salt (if using) and pepper to taste.

Per serving: 37 calories (27% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 6 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 8 mg sodium

Caesar-Style Salad

2 cups plain nonfat yogurt (454 g)
2 teaspoons anchovy paste (10 ml)
4 teaspoons fresh lemon juice (20 ml)
4 teaspoons balsamic vinegar(20 ml)
4 teaspoons Dijon mustard (20 ml)
2 teaspoons Worcestershire sauce (10 ml)
4 cloves garlic, minced and mashed
with 1/2 teaspoon salt
1/2 freshly grated Parmesan cheese (40 g)
freshly grated pepper
4 heads romaine lettuce, rinsed, spun dry
and broken into bite-size pieces
1/2 cup finely chopped red onion (80 g)

In a food processor fitted with a metal blade, blend together yogurt, anchovy paste, lemon juice, vinegar, Dijon mustard, Worcestershire sauce, garlic, 1/4 cup (20 g) of the Parmesan cheese, and pepper to taste. Chill, covered, at least 2 hours and up to 2 days.

Place romaine in a large salad bowl. Sprinkle with red onion and remaining 1/4 cup (20 g) Parmesan cheese. Drizzle dressing over the salads. Toss and serve.

Per serving: 52 calories (27% calories from fat), 5 g protein, 2 g total fat (0.7 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 4 mg cholesterol, 304 mg sodium
Diabetic exchanges: 1/2 lean protein, 1/2 carbohydrate (vegetable)