TUSCAN CHICKEN BREASTS WITH GRILLED VEGETABLES ...a little taste of Italy

This is so easy and delicious!

I usually make two- one to eat warm with pan grilled broccoli, cauliflower, and cherry tomatoes – and one to eat cold a few days later, thinly sliced in a salad or thinly sliced into warm spaghetti squash if I am missing pasta. It’s easy to find pre-made pesto of all kinds in the summer markets and all the ones I have tried work wonderfully with chicken. In my experience, these pestos freeze well also.

Flattened your chicken breasts by placing them, one at a time, into a large plastic freezer bag that is not zipped close. Using a meat mallet (or a heavy empty vase, in my case), pound the breasts into an even thickness of about ¾”.

Spoon 1-2 Tablespoons sun-dried tomato pesto on the breast to cover surface completely.

Bake on non-stick surface (I use a silpat pad on a baking sheet ) at 400 F. for 20-30 minutes. Watch them as timing will vary according to size and thickness- avoid overcooking and drying them out. Remove from heat and let juices settle before slicing.

For the grilled vegetables, I use ½ cup of each of the broccoli, cauliflower, and cherry tomatoes, I cut the broccoli and cauliflower into pieces the size of the cherry tomatoes.

Get your grill pan hot, spray lightly with cooking spray (I use olive oil in a pump sprayer) and start with the broccoli and cauliflower.
When they have some color on one side, turn them and add the cherry tomatoes. This comes together quickly- the vegetables have some nice caramelization and the smell is wonderful.

Remove from heat and squeeze with a fresh lemon while hot. Salt and pepper to taste.

Enjoy!

a "lean and green" summer delight...Sesame Seared Scallop Salad

This is a quick salad and so yummy.

For the fresh garden salad, choose any combination of vegetables you like from the “green” list. I begin with 1 cup fresh herb salad and 1 cup romaine mixed and add whatever I have from the vegetable basket. The amount of vegetables will depend on which ones you select. I post the TSFL chart listing “the lean” and “the green” categories on my refrigerator door so I have a handy reference.

Choose your favorite salad dressing. I like a simple citrus vinegar, olive oil, and Dijon mustard combination. A raspberry vinaigrette is also excellent. So many choices!

On Medifast, our protein allowance for scallops is 7oz, plus 2 healthy fat servings (one serving equals 1 teaspoon of canola, flaxseed, walnut, or olive oil; 5 black olives; 2 tablespoons of low-carbohydrate salad dressing.)

Here is how I prepare the scallops to go on top of the salad:

I rinse the scallops (fresh, or frozen that have been thawed) in cold water, drain them well and pat them dry on a cotton cloth.

I put them in a ziplock bag and add about 1-2 Tablespoons of black sesame seeds. (White sesame seeds will work just as well if you prefer.)

At this point, I turn the heat to medium under my grill pan and let it get hot.
I shake and roll the bag around in my hands until the seeds are sticking to all the scallops.

I spray the grill pan with olive oil just before I put in the scallops, using a pump sprayer. Add the scallops, leaving some spae between them. Once the scallops are in, I do not touch them until they have a chance to sear lightly. Watch them closely – time will vary depending to the size of the scallops.

I roll them over gently, using two forks, allowing all the sides to sear lightly. This goes very fast. They will look solid white rather than milky when they are ready.

Put the scallops on top of the salad. I have mixed half the dressing in with the salad before adding the scallops. Now I drizzle the rest of the dressing over the top of the scallops and…
you know what to do next!

ENJOY!