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Nutrition facts: Serving: 1/4 of recipe (147 grams) 
Servings per recipe: 4 
Calories: 188 (57 from fat)
Fat: 6 grams (1 saturated fat, 0 trans fats) 
Cholesterol: 67 milligrams 
Sodium: 125 milligrams
Total carbohydrate: 4 grams (0 fiber, 0 sugar)
Protein: 28 grams


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Garlic pesto chicken

This recipe combines heart-healthy garlic with pesto, an Italian sauce made of basil, parmesan cheese, pine nuts and olive oil.

Ingredients

4 boneless, skinless chicken breasts
2 teaspoons olive oil
15 cloves of garlic, not peeled
1 tablespoon, plus 1 teaspoon, pesto (You can find pesto at many grocery stores in the refrigerated section near the fresh pasta.)
1/4 cup low-sodium chicken broth
Pepper to taste

Directions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Heat oil in a nonstick frying pan.
  3. Add chicken and brown lightly. (Do not cook too long – this step is to add color only.)
  4. Place browned chicken in a casserole dish and pour in broth.
  5. Season chicken with pepper.
  6. Spread 1 teaspoon pesto over each chicken breast evenly.
  7. Place the garlic cloves in the casserole dish.
  8. Cover and bake for 30 minutes or until juices run clear.
  9. Mash garlic cloves over chicken to taste.

You can also spread some of the roasted garlic and low-calorie margarine on a slice of French bread.*

*Option not included in nutrition facts.












 

Source: Healthy Snacks Cookbook, Allina Health clinic - Diabetes Education

First published: 10/02/2009
Last updated: 02/05/2011

Reviewed by: Allina Health's Patient Education Department