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Chicken Tonnato (Lightened & Brightened) Recipe

Chicken Tonnato (Lightened & Brightened) Recipe

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Chicken Tonnato (Lightened & Brightened)

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Ingredients:

Serving

16 oz chicken breasts (4 oz each, skinned & boneless )
1 small onion (sliced )
1 bay leaf
4 black peppercorns
1 1/2 cups chicken stock
1 (7 oz) can tuna (packed in brine, drained well)
3 tbsp low-fat mayonnaise
3 tbsp lemon juice
1 red bell pepper ( cut in thin julienne strips)
48 small capers (well-drained )

Directions:

Put chicken breasts in a lrg saucepan in a single layer. Add onion, bay leaf, stock & peppercorns. Bring to a gentle boil, reduce heat, cover & simmer for about 12 min, or till tender.
Turn off heat, allow chicken to cool in the stock & then remove w/a slotted spoon. Slice ea chicken breast in medallions, but keep ea intact to be plated individually when served. Set aside.
Boil stock till reduced to approx 5 tablespoons Strain thru a fine sieve & allow to cool.
Put tuna, mayonnaise, lemon juice + 3 tbsp of the reduced stock into a blender or food proc & puree till smooth. (I will use my immersion blender for this step).
Stir in enough of the remaining stock to reduce the sauce to the thickness of double cream & spoon equally over ea chicken breast.
Arrange strips of red bell pepper in a lattice pattern over ea breast. Put a caper in the center of ea square. Chill in fridge for at least 1 hr & serve cold w/a mixed green salad that includes cherry tomatoes for color.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	369.29 Kcal (1546 kJ)
Calories from fat	182.36 Kcal
		% Daily Value*
Total Fat	20.26g	31%
Cholesterol	107.7mg	36%
Sodium	769.78mg	32%
Potassium	493.07mg	10%
Total Carbs	18.24g	6%
Sugars	4.37g	17%
Dietary Fiber	1.86g	7%
Protein	29.46g	59%
Vitamin C	35.3mg	59%
Vitamin A	0.8mg	27%
Iron	13.8mg	77%
Calcium	40.4mg	4%

Amount Per 100 g
Calories	128.69 Kcal (539 kJ)
Calories from fat	63.55 Kcal
		% Daily Value*
Total Fat	7.06g	31%
Cholesterol	37.53mg	36%
Sodium	268.25mg	32%
Potassium	171.83mg	10%
Total Carbs	6.35g	6%
Sugars	1.52g	17%
Dietary Fiber	0.65g	7%
Protein	10.26g	59%
Vitamin C	12.3mg	59%
Vitamin A	0.3mg	27%
Iron	4.8mg	77%
Calcium	14.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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