Here’s a recipe that turns the ordinary into the extraordinary. This chicken breast dish, with a rich roasted garlic-tomato sauce, is high in vitamins C, B6, beta carotene and niacin and low in fat, but fabulous in flavour.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Preheat the oven to 350°F (180°C). Cut the top off each bulb of garlic and wrap the bulbs in foil. Bake until soft, about 1 hour.
Meanwhile, coat a medium ovenproof pan (with a lid) with nonstick cooking spray and set over medium-high heat. Sprinkle the chicken breasts with pepper and cook until golden-brown, 4–5 minutes on each side. Transfer the chicken to a plate.
Add the carrots and shallot to the pan and fry until the shallot is soft, about 2 minutes. Return the chicken, skinned-side down, to the pan. Add the tomatoes, stock, wine and rosemary. Bring to a simmer. Cover and transfer to the oven. Bake the chicken until the juices run clear, 30–45 minutes.
Remove the garlic cloves from their skins with the tip of a sharp knife and mash until smooth. Stir the garlic into the sauce and sprinkle with parsley. Serve chicken breasts with the roasted garlic-tomato sauce over the cooked fettuccine.
Per serving: 467 calories, 38 g protein, 9 g total fat, 2 g saturated fat, 87 mg cholesterol, 53 g total carbohydrate, 7 g sugars, 12 g fibre, 331 mg sodium
Nutritionists recommend 30 g fibre every day, but most of us consume only half that amount. Much of the fibre in this dish comes from the tomatoes, which also provide healthy amounts of vitamin C and beta carotene. Roasted garlic can also be stirred into soup, tossed in salad or spread on bread.