A Chicken Dish That Doesn’t Taste ‘Just Like Chicken’

Chicken with Sun-dried Tomatoes, Mushrooms, Zucchini and Basil

Vegetables are actually the shining star of this flavorful chicken dish! This dish boast almost 40 grams of protein per serving with only 12 grams of carbs, along with a plate full of lycopene and vitamin C. I like to prepare this dish on a Sunday night and have leftovers for the busy week – although it is also a beautiful presentation for company.

I served mine over brown rice

I served mine over brown rice!

Ingredients (serves 4):

4 4-ounce chicken breasts

1 C sun-dried tomatoes (not packed in oil)

1 1/2 C mushrooms, chopped

1 large zucchini

2 cloves garlic

4 Tbsp chopped basil

1/4 C olive oil

dash salt

1 tsp ground black pepper

1/8 tsp cayenne pepper

1/2 tsp garlic powder

1/2 tsp onion powder

Nonstick vegetable oil cooking spray

IMG_2092Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Chop zucchini. Cut sundered tomatoes so that the pieces are still fairly large. Chop garlic. Set aside.

3. Spray 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Place chicken in casserole dish and drizzle 2 Tbsp olive oil over chicken. Top chicken with salt,  garlic powder, onion powder and 1/2 tsp ground black pepper. Bake in oven for about 30 minutes, until chicken is cooked through (the chicken should reach an internal temperature of 165 degrees Fahrenheit.

4. Pour remaining 2 Tbsp olive oil in large saucepan and warm over medium heat. Add mushrooms and zucchini and cook for 8-10 minutes, stirring occasionally. Add chopped garlic, sun-dried tomatoes and remaining 1/2 tsp ground black pepper and cook for another 5. minutes. Add chopped basil and stir. Remove saucepan from heat.

5. Remove chicken from oven and pour saucepan contents over chicken. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 366 calories, Total Fat 19 g, Saturated fat 3 g, Cholesterol 96 mg, Carbohydrates 12 g, Fiber 3 g, Protein 39 g, Sodium 414 mg, Calcium 54 mg

 

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Two Bean Baked Chicken

Baked Chicken with Green Beans, Navy Beans and Tomatoes

This dish offers protein, fiber and a ton of vitamins and minerals for minimal calories (and minimal prep time)! Tomatoes offer lycopene, beta carotene and vitamin C, while green beans are a rich source of vitamins K, C, folate and manganese. Navy beans add even more protein to this chicken dish, as well as heart-healthy fiber, to keep you feeling full. I like to make this dish at the beginning of the week so I have healthy, easy leftovers for the beginning of the busy week.

IMG_2084

Ingredients (serves 4):

16 oz thin-sliced chicken breast, raw (4 pieces weighing 4 oz each)

1 1/2 C navy beans, rinsed and strained (I like Eden Navy Beans, No Salt Added)

1 1/2 C green beans, sliced into small pieces (about .5 inches)

1 1/2 C grape or cherry tomatoes, cut into quarters

3 Tbsp olive oil

dash salt

3/4 tsp ground black pepper

1 1/2 tsp garlic powder

1 1/2 tsp onion powder

dash cayenne pepper

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Place chicken in casserole dish.

3. Evenly distribute the salt, cayenne pepper, 1 tsp garlic powder, 1 tsp onion powder and 1/2 tsp ground black pepper among each chicken breast. Drizzle 2 Tbsp olive oil over chicken breast and place in oven. Bake until chicken is cooked through – approximately 25-30 minutes. the chicken should reach an internal temperature of 165 degrees Fahrenheit.

4. Steam green beans until brightly colored and soft but still tender. *This can be done either by using a steamer or by placing cut green beans in a microwave-safe bowl covered in parchment paper for approximately 1 minute and 30 seconds.

5. Remove chicken from oven. Add navy beans, tomatoes and green beans to casserole dish and distribute so toppings gather around the sides of the casserole dish. Add remaining 1/4 tsp ground black pepper, 1/2 tsp garlic powder and 1/2 tsp onion powder. Drizzle remaining 1 Tbsp olive oil over dish and place casserole dish in oven.  Bake for an additional 10 minutes. Enjoy!

I served mine with a side salad of spinach, bell pepper, tomato, cucumber, avocado and a handful of walnuts!

I served mine with a side salad of spinach, bell pepper, tomato, cucumber, avocado and a handful of walnuts!

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 328 calories, Total Fat 12 g, Saturated Fat 2 g, Cholesterol 66 mg, Carbohydrates 22 g, Fiber 8 g, Protein 33 g, Sodium 169 mg, Calcium 97 mg

Yum!

Yum!