Savory Sage Chicken with Zucchini and Tomato Rice

Seasonal tomatoes and zucchini are combined with chicken in vermouth. Margaretha Maryk/Shutterstock

By Linda Gassenheimer From Tribune News Service

Chicken dusted with a sage coating is flavored with a vermouth sauce for this quick dinner. The vermouth adds flavor without fuss.

Helpful Hints: — You can substitute white wine for vermouth. — Make sure your bottle of dried herb is less than 6 months old.

Countdown: — Prepare all ingredients. — Start rice. — Make chicken. — Complete rice.

Shopping List: 3/4 pound boneless, skinless chicken breast, 1 bottle ground sage, 1 bottle dry vermouth, 1/2 pound zucchini, 1 medium tomato and 1 small package shredded, part-skim milk mozzarella cheese.

Staples: flour, olive oil, long-grain white rice, salt and black peppercorns.

Savory Sage Chicken

Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken breast 2 tablespoons flour 3 teaspoons ground sage Salt and freshly ground black pepper 3 teaspoons olive oil 1/4 cup dry vermouth 1/4 cup water

Remove visible fat from chicken. Mix together flour, sage and salt and pepper to taste. Roll chicken in mixture pressing flour into chicken on both sides. Heat oil in a nonstick skillet over medium-high heat. Add chicken to skillet and cook 5 minutes, turn over and cook 5 minutes. A meat thermometer should read 165 degrees. Remove to a plate and raise heat to high. Add vermouth and water and reduce for 2 to 3 minutes. Pour the sauce over the chicken. Makes 2 servings.

Per serving: 300 calories,11 g fat, 2 g saturated fat, 6 g monounsaturated fat, 125 mg cholesterol, 39 g protein, 3 g carbohydrates, 0 g dietary fiber, 0 g sugars, 79 mg sodium, 580 mg potassium, 365 mg phosphorus. Exchanges: 5 lean protein, 1 1/2 fat.

Zucchini And Tomato Rice

1/2 cup long-grain white rice 1/2 pound zucchini sliced, large diameter slices cut in half (about 2 cups) 1 medium tomato, cut into 2-inch pieces 1 teaspoon olive oil 2 tablespoons, shredded, part-skim milk mozzarella cheese Salt and freshly ground black pepper

Bring a large saucepan with 2 to 3 quarts of water to a boil. Add the rice and boil 5 minutes. Add the zucchini and continue to boil 5 minutes. Drain and return rice and zucchini to the pan. Add the tomato, olive oil, mozzarella cheese and salt and pepper to taste. Toss well. Makes 2 servings.

Per serving: 250 calories, 4.5 g fat, 1.5 g saturated fat, 2 g monounsaturated fat, 5 mg cholesterol, 8 g protein, 44 g carbohydrates, 3 g dietary fiber, 5.g sugars, 75 mg sodium, 570 mg potassium, 160 mg phosphorus. Exchanges: 2 starch, 2 vegetable, 1 fat.

From “Quick and Easy Chicken” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.

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