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TUSCAN CHICKEN
This whole meal is ready in less than an
h o u r !
Makes 4 servings.
Preparation: 15 minutes + 30 – 35
minutes steaming time.
6 - 8
sprigs fresh rosemary, about
5 - 6 inches (12.5 - 15 cm) each
1
clove garlic, peeled and
c h o p p e d
4
teaspoons (20 mL) extra virgin
olive oil
1/4
teaspoon (1 mL) kosher salt
1/8
teaspoon (0.5 mL) f r e s h l y
ground black pepper
4
boneless, skinless chicken
breast halves, about 4 - 5
ounces (125 - 150g/mL) each,
well trimmed
12
ounces (375g/mL) new red or
Yukon Gold potatoes, 2 - 3
ounces (56 - 84g/mL) each
– wash, quarter, cut quarters
in half
2
plum tomatoes, sliced
1/4-inch (0.63 cm) thick, stem
ends discarded
2
tablespoons (25 mL) chopped
sun-dried tomatoes
10
ounces (300g/mL) zucchini
squash (slender), halved
lengthwise, cut in 3/4-inch
(1.88 cm) slices
10
ounces (300g/mL) yellow
squash (slender, halved
lengthwise, cut in 3/4-inch
(1.88 cm) slices
6
ounces (175g/mL) mushrooms,
rinsed, dried and quartered
Fill the water reservoir and attach to
steamer. Line both steamer trays with 2
or 3 sprigs fresh rosemary; reserve the
remaining rosemary for garnish.
Combine the chopped garlic with the
olive oil, kosher salt and pepper. Rub the
chicken with one third of this mixture; set
aside. May be done ahead. If preparing
longer than 15 minutes ahead, wrap and
refrigerate until ready to use. Clean work
surface thoroughly; wash hands with hot
water and soap.
Toss the potatoes with half the remaining
garlic/olive oil mixture, and arrange over
the rosemary sprigs in the large steamer
tray. Arrange the chicken over the
rosemary in the second steamer tray (do
not allow the chicken to touch sides of
steamer tray). Top the chicken with the
sliced plum tomatoes, then sprinkle with
the chopped sun-dried tomatoes. Steam
the potatoes and chicken for 14 minutes.
Combine the squashes and mushrooms
with the remaining garlic/olive oil mixture;
toss to combine. After the potatoes and
chicken have steamed for 14 minutes,
turn off the steamer and let sit for 1
minute. Remove the fan, lid and Second
Steamer Tray. Arrange the vegetables on
top of the potatoes; reassemble the
steamer and steam for an additional 7 to
8 minutes. Turn off the steamer; let sit for
1 minute. Remove the lid and check the
chicken for doneness (internal
temperature should be 170º F; juices
should run clear). Arrange the chicken,
potatoes and vegetables on a warmed
serving platter; garnish with the remaining
sprigs of fresh rosemary and serve.
Nutritional analysis per serving:
Calories 498 (25% from fat) • carbo. 59 g •
pro. 39g • fat 14g • sat. fat 4g • chol. 75mg •
sod. 270mg • fiber 24g
STEAMED SOLE OR
FLOUNDER ROLLS
Makes 4 servings.
Preparation: 5 – 10 minutes + 10 – 15
minutes steaming time.
Vegetable oil cooking spray
2
pounds (1kg) fresh skinless sole
or flounder fillets (all about the
same size)
2
green onions, trimmed and
chopped*
1-1/2 tablespoons (25 mL) low-
sodium soy sauce or tamari
1
tablespoon (15 mL) dry sherry
1/2
teaspoon (2 mL) toasted
sesame oil
1/4
teaspoon (1 mL) freshly ground
black pepper
Lightly spray the lower steamer basket
with vegetable oil cooking spray (spray
both baskets if doing a double recipe).
Fill the water reservoir and attach to the
Steamer.
Rinse and dry the sole. Lay out in a single
layer, skin side up. Combine the soy
sauce, sherry, sesame oil, and black
pepper. Lightly brush each sole fillet with
the soy mixture. Sprinkle each with about
a half teaspoon (2 mL) of the chopped
green onions. Starting from the flat end,
roll each fillet jelly roll style into a
compact log. Arrange in the prepared
steamer tray with the exposed end
pointed to the bottom. Brush again lightly
with the soy mixture.
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