Monday, October 24, 2011

Herb Crusted Chicken with Feta Sauce

I know, it appears like all Eric and I eat is dessert and/or baked goods.
This is mostly true.
But SOMETIMES, just sometimes, I try to be a little healthier and mix it up a tad.

I love the flavors of Greek food. The lamb, the falafel, the tzatziki sauce, the tomatoes and cucumber and onion, the hummus. I love it all!
And while ordering a gyro or a greek plate out is incredibly tasty, it is also laden with SO many calories (whether we choose to believe this or not).
I didn't make homemade gyros or anything. BUT I did make a dinner that is somewhat Greek-inspired, chock full of flavor AND super fresh. The best part is, it's quite healthy!
I served the chicken over a bed of vegetable orzo. Greek-style green beans (recipe below) and chopped tomatoes and cucumbers also accompanied the meal. Delish!

Herb-Crusted Chicken with Feta Sauce
(Cooking Light recipe)
2/3 cup whole wheat panko (Japanese breadcrumbs)
2 tablespoons Italian seasoning
4 (6 oz.) skinless, boneless chicken breast
1/2 teaspoon salt
1/4 teaspoon black pepper
4 teaspoons EVOO
6 tablespoons Feta Sauce

Feta Sauce
1 lemon
1 tablespoon fresh mint, chopped
4 teaspoons EVOO
1 package reduced-fat feta cheese, crumbled (I used tomato & basil seasoned feta)
pinch of black pepper

To make chicken: Combine panko and Italian seasoning in a shallow bowl. Sprinkle chicken with salt and pepper and dredge in panko mixture.
Heat oil in large skillet over medium-high heat. Add chicken; cook 5 minutes or until browned. Turn chicken over; reduce heat to medium, and cook another 5 minutes, or until done. Place 1 chicken breast on plate and spoon Feta Sauce over each serving!

To make sauce: Grate rind and squeeze lemon to measure 1/2 teaspoon and 2 tablespoons(rind, juice). Combine rind, juice, mint, oil, and pepper in small bowl, stirring with a whisk. Add cheese, stirring with a whisk.

Greek-Style Green Beans
(adapted from Cooking Light recipe)
12 oz. fresh green beans, trimmed
1/4 cup shallots, sliced
1 clove garlic, pressed
1/4 cup crumbled feta
2 tablespoons fresh lemon juice
1 tablespoon EVOO
pinch black pepper

Cook beans for a few minutes in boiling pot of water over high heat. Plunge beans into ice water, then drain. Place beans in skillet over medium heat with olive oil, shallots, and garlic and sautee until shallots are translucent and beans start to become tender. Place in large bowl and toss with remaining ingredients.

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