Freshly made ratatouille, a tasty blend of Provençal vegetables and crispy, sautéed chicken make a quick, colorful dinner.
Helpful Hints
- Any type of corn meal can be used.
- Slice the eggplant and zucchini in a food processor fitted with a slicing blade and then cut into 1 to 2-inch pieces.
Countdown
- Start ratatouille.
- Make chicken.
Shopping List
To buy: 3/4 pound boneless, skinless chicken thighs, 1 container coarse cornmeal, 1 bottle ground sage, 1 bottle cayenne pepper, 1/2 pound eggplant, 1/2 pound zucchini, 1/4 pound sliced button mushrooms, 1 container low-sodium, no-sugar-added canned tomato sauce, 1 bunch fresh oregano or 1 bottle dried oregano and 1 loaf whole-meal, multigrain country breadCrispy Chicken
Ingredients- 1/4 cup coarse cornmeal
- 1/2 teaspoon ground sage
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 egg white
- 3/4 pound boneless, skinless chicken thighs
- 1 1/2-tablespoons olive oil
Season cornmeal with ground sage, cayenne pepper, salt, and pepper and set aside in a shallow dish. Lightly beat the egg white in a small bowl. Remove visible fat from the chicken thighs and open them flat. Dip chicken into egg whites and then the cornmeal mixture, making sure both sides are well coated. Heat olive oil in a large nonstick skillet over medium-high heat. Add chicken and sauté 5 minutes. Turn and sauté 4 minutes. A meat thermometer inserted into chicken should read 175 F. Serve with the Ratatouille.
Ratatouille (Sautéed Provencal Vegetables)
Ingredients- 1/2 pound eggplant, washed, unpeeled and cut into1 to 2-inch cubes (about 3 cups)
- 1/2 pound zucchini, washed and cut into1 to 2-inch cubes (about 2 cups)
- 1/4 pound sliced button mushrooms (about 1 1/2-cups)
- 1 cup sliced onion
- 2 medium cloves garlic, crushed
- 1 1/2-cups low-sodium, no-sugar-added canned tomato sauce*
- 2 tablespoons fresh oregano leaves OR 1 1/2-teaspoons dried oregano
- 2 teaspoons olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 2 slices whole-meal, multigrain country bread
Add eggplant, zucchini, mushrooms, onion, garlic, and tomato sauce to a large saucepan. Stir to coat vegetables with the sauce. Place over medium-high heat for about 1–2 minutes or until the sauce starts to bubble slightly. Lower heat to medium and cover. Simmer 15 minutes. Vegetables should be cooked through but a little firm. Add oregano, olive oil, salt, and pepper. Serve bread with meal.
Yield 2 servings.
*Look for low-sodium tomato sauce containing per cup (8 ounces): 103 calories, 0.5 g fat, 21.3 g carbohydrate, 21 mg sodium.
Per serving: Total Calories 548, Total Fat 19.4 g, Saturated Fat 3.8 g, Monounsaturated Fat 7.2 g, Sodium 587 mg, Cholesterol 138 mg, Total Carbohydrate 50.7 g, Fiber 11.8 g, Sugars 20.1 g, Protein 46.9 g, Potassium 2011 mg, Phosphorus 528 mg
Choices/Exchanges: 1 starch, 7 nonstarchy vegetables, 4 lean proteins, 2 1/2 fats
