Breast of chicken with fresh vegetables

Health fare

October 23, 1990

Have your main course and vegetables in just one tasty dish. This recipe requires only five ingredients, allowing you to slide through the supermarket express lane with ease. As always, this family-style recipe takes less than 30 minutes to prepare.

WHAT YOU NEED

4 firm ripe tomatoes ( 3/4 pound) preferably Italian plum tomatoes

2 zucchini (about 1/2 pound)

2 tablespoons olive oil

2 skinless and boneless chicken breasts (1 1/2 pounds total), split in half, fat and membranes cut away

1/3 cup chopped onion

1 tablespoon finely chopped garlic

1/4 teaspoon dried thyme

1/2 cup dry white wine

! 1 tablespoon butter

HOW TO MAKE IT

Drop the tomatoes into boiling water for 12 seconds and with paring knife remove their skins. Cut them in half lengthwise. Gently squeeze out the moisture. Cut each half into six strips. There should be about two cups.

Cut the zucchini into thirds lengthwise and then slice the strips into pieces one-half-inch thick. There should be about 1 3/4 cups.

Heat the oil in a frying pan and lightly brown the chicken, twminutes on one side and four minutes on the other. Transfer the chicken to another pan or a platter and cover to keep it warm. In the hot pan, brown the onion lightly and then add the garlic and zucchini and stir and cook briefly. Add the thyme. Add the wine and tomatoes. Stir and simmer for five minutes.

Return the chicken to the pan, along with its juices. Add the butter and simmer for five minutes.

Remove the chicken and reduce the sauce to thicken it slightly.

Adapted from "Pierre Franey's Low Calorie Gourmet" by Pierre Franey and Richard Flaste Times Books -- 1984, $10.95

@Nutritional breakdown

Serves four: each serving has:

* Calories: 326

* Protein: 41 grams

* Carbohydrates: 7 grams

* Fat: 12 grams

* Saturated fat: 3 grams

* Cholesterol: 106 milligrams

* Sodium: 144 milligrams

Shopping list

* 4 firm ripe tomatoes ( 3/4 pound) preferably Italian plum tomatoes

* 2 zucchini (about 1/2 pound)

* 2 skinless and boneless chicken breasts (1 1/2 pounds total)

* 1 onion

* 1 garlic head

@6* Pantry: olive oil, dried thyme, butter, white wine.

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