Summer chicken helps use those ripe tomatoes

Linda Gassenheimer
Tribune News Service

Ripe tomatoes are in season. Here’s an easy way to use them. To keep their fresh flavor, the tomatoes are not cooked. Their juice and seeds are blended into a sauce and mixed with mayonnaise. The remaining tomato pulp is cut into cubes and added to the sauce.

Boneless, skinless chicken thighs are used for the recipe. I like to flatten them so that the thick and thinner sections cook evenly.

Helpful hint: You can use fresh parsley or cilantro instead of basil.

Countdown:

— Make the sauce and set aside.

— Make rice salad.

— Saute the chicken and complete the recipe.

Shopping List:

To buy: 3/4 pound boneless, skinless chicken thighs, 1 large tomato, 1 jar reduced-fat mayonnaise, 1 can olive oil spray, 1 package microwaveable brown rice, 1 bottle reduced fat oil and vinegar dressing, 1 cucumber and one bunch fresh basil

Staples: salt and black peppercorns.

Tomato mayonnaise sauce adds tangy flavor to a simple chicken dinner.

Summer Chicken With Sauce Aurore

  • 3/4 pound boneless skinless chicken thighs
  • Olive oil spray
  • 1 large tomato
  • 1/4 cup reduced-fat mayonnaise
  • Salt and freshly ground black pepper

Flatten chicken thighs with a meat mallet or bottom of a heavy skillet to about 1/4-inch thick.

Heat a nonstick skillet over medium-high heat. Spray with olive oil spray and add chicken. Saute 2 minutes. Turn and saute 3 to 4 minutes or until a meat thermometer reaches 165 degrees Fahrenheit.

While chicken sautees, cut tomato in half and scoop out the seeds and tomato liquid into a food processor or press through a sieve. Process until smooth. There should be about 1/2 cup of tomato puree. Mix tomato puree with the mayonnaise.

Cut the remaining tomato flesh into cubes. Divide the cooked chicken between 2 dinner plates. Sprinkle with salt and pepper to taste. Spoon the sauce over the chicken and add the tomato cubes on top.

Yields 2 servings.

Per serving: 342 calories (50% from fat), 18.9 g fat (3 g saturated, 5.4 g monounsaturated), 156 mg cholesterol, 34.1 g protein, 6 g carbohydrates, 1.1 g fiber, 375 mg sodium.

Cucumber Rice Salad

  • 1 package microwave brown rice to make 11/2 cups cooked rice
  • 4 tablespoons reduced-fat oil and vinegar dressing
  • Salt and freshly ground black pepper
  • 1 cup cucumber cubes, cut into 1/4-to-1/2-inch pieces
  • 1/4 cup fresh basil leaves, torn into small pieces

Microwave rice according to the package instructions. Measure 11/2 cups and save any remaining rice for another meal. Place rice in a bowl and add the dressing and salt and pepper to taste. Toss to coat the rice with the dressing. Add the cucumbers and basil leaves and mix into the salad.

Yields 2 servings.

Per serving: 217 calories (15% from fat), 35 g fat (0.5 g saturated, 1.2 g monounsaturated), 2 mg cholesterol, 4.7 g protein, 41.5 g carbohydrates, 2.9 g fiber, 16 mg sodium.

— Recipes by Linda Gassenheimer. Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.

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