Harvest Chicken With Vegetables
Makes 4 servings (serving size: 1 chicken breast and ¾ cup of vegetables)
Prep Time: 15 minutes
Total Time: 35 minutes
Ease of Preparation: Easy
1 (14.5-ounce) can reduced sodium diced tomatoes with basil, garlic, and oregano
1 tablespoon reduced sodium tomato paste
1/2 teaspoon kosher salt
1/2 teaspoon sugar
1/4 teaspoon black pepper
4 (5-ounce) skinless boneless chicken breast halves
1 1/2 tablespoons Italian-seasoned breadcrumbs
1 tablespoon olive oil
2 cups diced (1/2-inch) summer squash
3/4 cup (1/2-inch-thick) slices onion
3/4 cup julienne-cut red bell pepper
2 tablespoons chopped fresh parsley
1. Combine first 5 ingredients (through black pepper) in a large bowl and set aside. Coat chicken with breadcrumbs.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook 2 minutes per side or until golden brown. Remove to a plate. Add squash, onion, and bell pepper to pan; reduce to medium heat and cook 6 minutes (until squash is lightly browned). Stir occasionally. Return chicken to pan.
3. Spoon tomato mixture over chicken. Reduce heat, cover, and simmer 15 minutes. Sprinkle with parsley.
Nutritional Notes: per serving: calories 258; fat 7g (sat 2g, mono 4g, poly 1g); iron 2mg; cholesterol 78mg; calcium 72mg; carbohydrate 14g; sodium 530mg; protein 32g; fiber 3g