Phyllis Kahn, a nurse practitioner and creator of the Gourmet Weigh, shows you how to prepare a healthy Mediterranean dinner.
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On behalf of tvlesson.com, I’m Phyllis Kahn with the Gourmet Way. In this clip I’m going to show you how to make a rich in flavor, low in calorie Mediterranean meal. All the way from my salad all the way to a main course and desert. What I generally like to do is assemble most of my ingredients that I’m going to be using, then it’s easy to know what I want to chop up and get ready in the order that I want to do it. We’re going to start of with making a Mediterranean herb and lemon chicken dish. So the first thing that I do is I chop about a half cup of cherry tomatoes and I put those in a pan. About ten pitted Greek black olives, one medium shallot and I’ve already taken half of a fresh lemon, which I’m going to squeeze on top of this. and then I already squeezed a quarter of a cup of fresh lemon juice, which is going to go in. and then approximately, a half of cup plus a tiny drop more of chicken broth. I like to use non fat chicken broth, sometimes low sodium, because this dish will have a lot of salt in it, we’re going to be adding some capers. I put this on the stove and I set it to simmer until all the liquid is dissolved. And once the chicken broth begins to boil I then add about a half of cup of chopped red onions to the shallots, the tomatoes and the olives and broth and lemon that we already have simmering. And again we just want to let this simmer until it, all of the broth is pretty much dissolve. it sort of going to glisten, almost as if it would look if you will sautéed in oil. This is in place of oil, its healthy, it will keep it moist and it’s not going to stick to the bottom. On behalf of tvlesson.com this has been Phyllis Kahn, thank you for watching.
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