Eat out without getting fat

January 15, 2008 6:05:30 PM PST
Eat at a restaurant without getting fat! A family friendly place to eat that keeps your goals in mind.

You can make this delicious meal for your family and emphasizes healthy eating and portion control. It's something you can do tonight, thanks to the family favorite restaurant TGI Friday's. Liz Medina, kitchen manager at the TGI Friday's in Pleasanton, showed us how we can eat out or eat restaurant dishes without getting fat.

TGI Friday's Chicken Primavera
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Garlic Chicken Primavera for 2

2 (count) chicken breast, 4oz. wt., garlic marinated
2 oz. (vol.) Olive Oil
3 oz. Onions: red, diced, ½"
3 oz. Peppers: red, diced, ½"
3 oz. Zucchini: diced, ½"
2 oz. Sundried tomatoes: Julienne
4 oz. (vol.) Marinara sauce
2 (count) Lemons: lemon juice, fresh squeezed
12 oz. Cooked Fettuccine pasta
Salt and pepper to taste
Garnish: Fresh basil, Julienne
2 Tbsp. Parmesan Cheese, shaved


  1. In a hot sauté pan add 1oz.olive oil, once back to temperature add the garlic marinated chicken breast.
  2. Sauté chicken on both sides for approx 2 minutes. Chicken must be cooked to an internal temperature of 165 Fahrenheit for 15 seconds and set aside.
  3. In a separate hot sauté pan add 1oz. of olive oil, once back to temperature add the onions, zucchini and red pepper and sauté for approximately 2 minutes.
  4. Then add the sundried tomatoes, Marinara sauce, and fresh lemon juice. Then mix well and reduce the heat to a simmer.
  5. Take the warm pasta and add to the mixture and blend well.
  6. On a cutting board with a sharp knife cut the chicken into 6 equal pieces.
  7. Portion into 2 separate bowls and garnish with Sliced chicken, Fresh basil, and Parmesan cheese.

Garlic Marinade
1 oz., Fresh minced garlic
2 Tbsp. Fresh chopped parsley
1 oz. (vol.) Olive Oil


  1. In a mixing bowl combine all ingredients.
  2. Place in refrigeration until needed.
  3. This will marinate 2 chicken breast.