Title :: Baked Chicken over Greens and Potatoes
Author :: Mrs Liz
Category :: Main Dish Recipes
Ingredients ::
  • nonstick spray
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 1 medium potato, peeled and cut into 1/4 inch pieces
  • 1 small bunch chard (about 8 leaves, stemmed, washed, and roughly chopped (BUT NOT DRIED)
  • 2 Tablespoons water
  • 1/4 teaspoon grated nutmeg
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black peper
  • 1 teaspoon olive oil
  • 1/2 teaspoon lemon zest
  • 2 boneless skinless chicken breats (about 5 oz. each)
Description ::
Dinner for two!

Makes: 2 servings

Per Servings:
270 calories
4 g total fat (1 g saturated fat)
36 g protein
21 g carbohydrate
82 mg cholesterol
585 mg sodium
3 g fiber

Star Nutrients:
Vitamin K (958% of RDI)
Vitamin A (113%)
Niacin (86%)
Vitamin C (76%)
Vitamin B6 (58%)
Selenium (39%)
Phosphorous (37%)
Manganese (34%)
Magnesium (33%)
Potassium (32%)

Note: consider starting off your dinner with a light appetizer - a little tapenade or olive spread and chopped tomatoes on toasted baguette rounds. For dessert, sprinle crumbled biscotti and raspberries over a nonfat chocolate frozen yogurt.

Spray a glass pie plate OR a small baking dish with nonstick spray.

Position the rack in the center of the oven. Preheat oven to 375 degrees.

Spray a large skillet with nonstick spray and set over a medium heat. Add the onion and 2 minced garlic cloves. Cook, stirring frequently, until the onion softens, about 2 minutes. Then add the potato. Cook, stirring frequently, until the potatoes are ligthly browned, about 5 minutes. Now add the damp chard leaves. Toss until they begin to wilt, then stir in the water, nutmeg, salt, and pepper. Cover and cook until the chard has fully wilted, about 1 minute.

Pour the contents of the skillet into the prepared pie plate or baking dish, mounding the mixture toward the center.

Mash the remaining minced garlic clove with the side of a knife, then mix it with the oil and lemon zest. Use this mixture to coat the chicken breasts on both sides, massaging it into the flesh. Place the breasts on top of the vegetables in the pie plate.

Bake until the chicken is cooked through (an instant read thermometer inserted into the center of one of the breasts should read 106 degrees), about 35 minutes.

Let stand for 5 minutes at room temperature before serving.



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