Dinner in Minutes

Have a taste of France this Bastille Day

Tribune News Service

Here is a bistro meal with a taste of France that’s perfect for Bastille Day on Thursday — or anytime. The mild, warm climate and bright sun in the South of France nurture and sustain the colorful array of ingredients. The sauce for the chicken uses anchovies as a base; they practically melt to nothing when sauteed, yet they give the sauce a rich flavor. Be sure to rinse the fish well before use. This will remove most of the salt.

Garlic potatoes take only minutes in the microwave.

Fred Tasker’s wine suggestion: Ask your wine merchant for a minerally Provence-style white marsanne.

Helpful Hints

▪ To give chicken a crisp texture, make sure the skillet is very hot before browning.

▪ Look for low-sodium, no-added-sugar pasta sauce.

▪ Any type of olive can be used.

Countdown

▪ Prepare ingredients.

▪ Make chicken.

▪ While chicken cooks, make potatoes.

Shopping List

Here are the ingredients you will need for tonight’s Quick Fix Dinner.

To buy: 3/4 pound boneless, skinless chicken breast, 1 small tin anchovy fillets packed in water, 1 bottle low-sodium, no-added-sugar pasta sauce, 1 small jar black pitted olives and 1 pound red potatoes.

Staples: Olive oil, garlic, salt and black peppercorns.

Linda Gassenheimer is the author, most recently, of “Delicious One-Pot Dishes,” featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com

Main Dish

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Garlic Potatoes

Recipe by Linda Gassenheimer

1 pound red potatoes, about 3 3/4-cup cubes

2 crushed garlic cloves

1 tablespoon olive oil

Salt and freshly ground black pepper

Wash potatoes, do not peel and cut into 1/2 to 1-inch cubes. Place in a microwave-safe bowl with the garlic. Microwave on high 5 minutes or until soft. Remove from microwave and toss with olive oil and salt and pepper to taste.

Per serving: 223 calories (29 percent from fat), 7.1 g fat (1 g saturated, 4.9 g monounsaturated), no cholesterol, 4.5 g protein, 37.1 g carbohydrates, 4 g fiber, 42 mg sodium.

Yield: 2 servings

Chicken Provencal

Recipe by Linda Gassenheimer

3/4 pound boneless, skinless chicken breast

1 teaspoon olive oil

3 anchovy fillets packed in water, rinsed

1 cup low-sodium, no-added-sugar pasta sauce

4 pitted black olives, cut in half

Remove visible fat from chicken. Heat oil a nonstick skillet over medium-high heat and brown chicken 2 minutes. Turn chicken over and add anchovies. Saute 2 minutes to brown chicken. Mash the anchovies with the back of a spoon until they practically melt. Lower heat and add the pasta sauce. Cover with a lid and simmer 5 minutes. A meat thermometer should read 165 degrees. Place chicken on individual plates. Spoon sauce over the top, add the olives and serve.

Per serving: 330 calories (30 percent from fat), 10.9 g fat (1.9 g saturated, 4.5 g monounsaturated), 141 mg cholesterol, 44.3 g protein, 10.9 g carbohydrates, 2.5 g fiber, 701 mg sodium.

Yield: 2 servings

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