Balsamic Chicken and Vegetables

The Washington Post, March 8, 2006

• • Cuisine: American
• • Course: Main Course
• • Features: Healthy, Fast

Summary:

Italian salad dressing, balsamic vinegar and a touch of honey form the basis of the dressing for this chicken with carrots and asparagus that is popular at Bowdoin College, whose campus food was ranked No. 1 among students in the 2006 Princeton Review guide.

4 servings

Ingredients:

• • 1/4 cup bottled light Italian salad dressing
• • 2 tablespoons balsamic vinegar
• • 1 tablespoon honey
• • 1/8 to 1/4 teaspoon crushed red pepper flakes, or to taste
• • 2 tablespoons extra-virgin olive oil
• • 3/4 pound chicken breast tenderloins
• • 1 tablespoon garlic, minced
• • 1 cup carrots, cut in julienne (very thin strips)
• • 10 ounces asparagus (about 2 cups), cut into 2-inch lengths, or one 10-ounce package frozen cut asparagus, thawed and well drained
• • Salt
• • Freshly ground black pepper
• • 1 plum tomato, coarsely chopped, for garnish

Directions:

In a small bowl, combine the salad dressing, vinegar, honey and red pepper flakes. Set aside.

In a large skillet over medium-high heat, heat the oil. When it is shimmering, add the chicken tenderloins. Cook until tender and no longer pink, 6 to 8 minutes total, turning once. Transfer to a serving platter and loosely cover with aluminum foil to keep warm.

Reduce the heat to medium-low, add the garlic and stir until fragrant, about 30 seconds. Increase the heat to medium-high, add the carrots and asparagus to the pan and cook, stirring, for 3 to 4 minutes or until the asparagus is crisp and tender. Transfer to the serving platter.

Stir the dressing mixture and add it to the skillet. Cook, stirring, for 1 minute, scraping up any browned bits that are sticking to the pan. Add salt and pepper to taste. Drizzle the dressing over the chicken and vegetables. Sprinkle with tomato, and serve hot.

Recipe Source:

Adapted from a recipe at Bowdoin College.

233 calories, 10g fat, 2g saturated fat, 49mg cholesterol, 263mg sodium, 13g carbohydrates, 3g dietary fiber, n/a sugar, 22g protein.