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Tasty Italian Chicken Recipe

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My friend made this meal for my husband and I after our first child was born. I trimmed it down, and now it's low in fat and carbohydrates. When shopping for chicken tenderloins, remember that some companies label the product chicken tenders. -Beth Ann Stein of Richmond, Indiana

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Diabetic Friendly

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Tasty Italian Chicken Recipe

Prep/Total Time: 30 min.

Yield: 6 Servings

10 20 30

Ingredients

1/2 cup chopped onion
1-1/8 teaspoons paprika, divided
3 teaspoons olive oil, divided
1-1/4 cups water
1/4 cup tomato paste
1 bay leaf
1/2 teaspoon reduced-sodium chicken bouillon granules
1/2 teaspoon Italian seasoning
1/4 cup all-purpose flour
1-1/2 teaspoons grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1-1/2 pounds chicken tenderloins

Directions

In a small saucepan, saute onion and 1/8 teaspoon paprika in 1 teaspoon oil until tender. Stir in the water, tomato paste, bay leaf, bouillon and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
Meanwhile, in a large resealable plastic bag, combine the flour, Parmesan cheese, salt, garlic powder, oregano and remaining paprika. Add chicken; seal bag and shake to coat.
In a large nonstick skillet coated with cooking spray, cook half of the chicken in 1 teaspoon oil for 2-3 minutes on each side or until no longer pink. Remove and keep warm; repeat with remaining chicken and oil. Discard bay leaf. Serve sauce with chicken. Yield: 6 servings.

Nutritional Analysis: 4 ounces cooked chicken with 3 tablespoons sauce equals 163 calories, 3 g fat (trace saturated fat), 67 mg cholesterol, 287 mg sodium, 8 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Originally published as Tasty Italian Chicken in Light & Tasty December/January 2006, p21

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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Reviews for Tasty Italian Chicken (7)

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Tasty Italian Chicken

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Reviewed on Apr. 11, 2012 by martylb

This chicken turned out very good. I used tomato sauce and less water since I didn't have tomato paste. I will definitely make this one again - quick, easy, tasty. And it's just 4 points on Weight Watchers.

Reviewed on Jul. 08, 2011 by kristimae

This recipe is definitely one to make again (and again!). The chicken has so much flavor that you don't need the sauce, but they pair well together too. Easy to make, highly recommend!

Reviewed on Apr. 05, 2011 by jampbp

This recipe is excellent, very flavorful. The only change I made is that I used boneless chicken breasts and cut them in half instead of using chicken tenderloins. I have made this several times for different guests and they have all really enjoyed it. It's quick and easy to make too which is so great.

Reviewed on Jul. 27, 2010 by ahmom

This was good.

Reviewed on Feb. 09, 2010 by Wilberst

I almost didn't make this- one review was good, the other bad, but I am glad that I tried it. It has a mild flavor that my preschooler really liked, but enough flavor to make it interesting for the rest of us. I think next time I make it, I might make extra sauce and serve it over plain pasta.