Sep 20 2012

Mustard Chicken with Grilled Zucchini and Tomato, Basil Pasta

When I prepare pasta at home I combine it with an equal amount of vegetables, that way I can eat a large portion, enough to fill me up, withput adding alot of calories . In this meal I combine pasta with an almost equal amount of fresh tomatoes . To reduce the amount of oil in the sauce , I thinned the flavorful pesto oil with fresh tomato. By adding the tomato I had lots of sauce, but not lots of calories. Olive oil is very good for our hearts but at 120 calories per tablespoon, it is not so good for our waistelines.

To make this dinner you will need:

six boneless, skinless, chicken, thighs

2 tbsp mustard

1/2 cup seasoned bread crumbs

1-2 pounds zucchini

2-4 fresh tomatoes

1/4 cup basil oil

6 ounces pasta of your choice

To make the chicken: coat the chicken thighs with your favorite mustard- about one teaspoon for each thigh. Then roll the mustard-covered chicken in seasoned bread crumbs and bake in a preheated oven for 25 minutes or until cooked.

Grilled Zucchini: While the chicken cooks slice the zucchini lengthwise, brush with oil, season with salt and pepper and cook on a preheated grill for about five to eight minutes, turning occasionally. Remove, cover with foil and keep warm

Pasta: Cook the pasta following pasta instructions. Chop the  fresh tomatoes and reserve  1/2 cup to use with the basil oil.  Sprinkle remaining tomatoes with salt and place in the pasta bowl until ready to use. While the pasta cooks prepare the tomato basil sauce.

In a small food processor or blender add the reserved tomato with the basil oil and mix until combined. The pesto will turn a pretty rosy color.

Drain the pasta and toss with the oil and chopped tomatoes  and

When the chicken is done remove from the oven

and serve

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