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Recipes

Chicken Tonnato
Traditionally done with veal, this dish is equally good with chicken. Substitute two anchovy fillets if anchovy paste is not available. Serve al fresco on a hot summer day with a glass of well-chilled Muscadet.
  • 4 skinless, boneless chicken breast halves (about 5 ounces each)
  • 3/4 cup water
  • 3 cloves garlic, slivered
  • 1 strip (2- x 1/2-inch) lime zest
  • 2 large green, red, or yellow bell peppers, cut lengthwise into flat panels
  • 1 can (6 ounces) water-packed light tuna, drained
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons light mayonnaise
  • 2 tablespoons fresh lime juice
  • 1 teaspoon anchovy paste
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon drained capers

1. In a large skillet, combine chicken, water, garlic, and lime zest. Bring to a boil, reduce to a simmer, cover, and cook 10 to 12 minutes or until chicken is cooked through. Drain and reserve poaching liquid and garlic. Discard lime zest.

2. Meanwhile, preheat broiler. Place pepper pieces, skin-side up, on broiler pan and broil 4 inches from the heat for 10 minutes or until skin is charred. When cool enough to handle, peel and slice into 1/2-inch crosswise strips.

3. In a food processor, combine tuna, sour cream, mayonnaise, lime juice, anchovy paste, cayenne, garlic, and 1/3 cup of reserved poaching liquid. Process until smooth. Pour into a shallow container.

4. Cut chicken crosswise into 1/2-inch-thick slices. Place in sauce. Cover and refrigerate at least two hours. To serve, arrange chicken on four chilled serving plates. Spoon sauce over. Scatter peppers and capers over. Serve chilled.


Nutritional Information
Per serving: 282 calories, 7.4g total fat, 2.1g saturated fat, 1.7g monounsaturated fat, 2.5g polyunsaturated fat, 1.7g dietary fiber, 45g protein, 8g carbohydrate, 104mg cholesterol, 375mg sodium.
Good source of: niacin, selenium, vitamin B6, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
145