This is an easy, scaled-down version of a traditional Italian recipe, Vitello Tonnato (Veal in Tuna Sauce), using sauteed chicken instead of veal. It is a perfect dish to serve hot or cold.
The chicken and sauce are served on a bed of red peppers and beans, making this a quick one-dish dinner.
You can use Great Northern or navy beans instead of cannellini beans.
From “Mix ‘n' Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.
Digital Access for only $0.99
For the most comprehensive local coverage, subscribe today.
Pollo Tonnato (Chicken in Tuna Sauce)
1/4 cup drained, water-packed white-meat tuna (about 2 ounces)
1/4 cup reduced-fat mayonnaise
1/4 cup nonfat plain yogurt
1/4 cup water
1 tablespoon olive oil, divided
2 (5-ounce) boneless, skinless chicken breasts
Salt and freshly ground black pepper
1 medium red bell pepper, thinly sliced (2 cups)
1 cup drained and rinsed canned cannellini beans,
1 teaspoon minced garlic
1 tablespoon capers, drained and rinsed
4 pitted black olives, cut in half
2 slices whole grain bread (1 ounce each)
Place tuna in the bowl of a food processor with, mayonnaise and yogurt. Process until smooth. Add water and process to blend.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken breasts and brown 3 minutes, turn and brown the other side 2 minutes. Salt and pepper the cooked side. Lower heat to medium high, push chicken to one side and add 2 remaining teaspoons olive oil.
Add red pepper, beans and garlic. Saute 5 minutes, tossing beans and peppers together, stirring occasionally. A meat thermometer should read 165 degrees. To serve, spoon the beans and peppers on plates and place the chicken on top. Pour the sauce over the chicken. Sprinkle the capers and olives on top and serve with the bread.
Per serving: 557 calories 133 calories from fat, 14.7 g total fat, 2.6 g saturated fat 2.6 g, 7.1 g monounsaturated fat, 103 mg cholesterol, 611 mg sodium, 51.9 g carbohydrate, 11.9 g dietary fiber, 8.4. g sugars, 53.5 g protein
Yield: 2 servings.