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

 

A Squash-Filled Tomato Sauce

Tomato Sauce with Summer Squash, Eggplant and Mushrooms

This homemade, chunky, vegetable sauce is a cinch to whip up and combines all the best flavors of summer. This sauce is loaded with beta-carotene, vitamin C and fiber, and skimps on fat and salt, so you can feel good about taking a few heaping spoonfuls. Use it as a topping for pasta, chicken, fish or toss with a whole grain (such as brown rice or quinoa) and enjoy a lower-sodium, fresher tasting sauce than store-bought varieties.

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Ingredients (serves 6):

1 large zucchini, sliced into quarters

1 large yellow squash, sliced into quarters

1 small eggplant (about 5″ in diameter), diced

1 medium onion, diced (try to find visalia onions if you can – they’re sweeter and are only available in the spring and summer!)

1 C chopped mushrooms (I like white button mushrooms)

Roasted veggies - ready to mix into the sauce!

Roasted veggies – ready to mix into the sauce!

4 cloves garlic, minced

1 red or orange bell pepper, chopped

10 roma tomatoes, cut into eighths

3 basil leaves, chopped

1 tsp ground black pepper

3/4 tsp salt

3/4 tsp onion powder

3/4 tsp garlic powder

3 Tbsp olive oil

Nonstick vegetable oil cooking spray

Sauce one way: I poured my sauce over chicken and served it with broccoli - yum!

Sauce one way: I poured my sauce over chicken and served it with broccoli – yum!

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray baking sheet with nonstick vegetable oil cooking spray. Transfer vegetables to baking sheet. (*Note: You may want to use 2 baking sheets)

3. Drizzle 2 Tbsp olive oil over vegetables. Add spices. Combine well with hands and spread vegetables in a thin, even layer. Place baking sheet in oven and bake until vegetables are slightly browned and soft (about 20 minutes), mixing occasionally.

4. After vegetables have been baking for about 10 minutes, warm remaining 1 Tbsp olive oil in medium-sized saucepan over medium-high heat. Add tomatoes and cook for about 7-8 minutes, until chunky sauce forms. Reduce to low heat, cover and simmer until vegetables are in oven are cooked.

5. Add vegetables and basil to saucepan and stir. Cook another 10 minutes over low-medium heat. Serve over your favorite dish!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 107 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 3 g, Sodium 302 mg, Calcium 32 mg

Sauce another way: I mixed it in with whole wheat pasta!

Sauce another way: I mixed it in with whole wheat pasta!

A Very Veggie Egg Scramble

Scrambled Eggs with Vegetables

This simple breakfast guarantees you will start the day on top with a rainbow of vegetables before you even walk out your door. Broccoli and spinach offer up vitamin K and folate, while tomatoes and red bell peppers offer vitamin A. Also, eggs will keep you feeling full from their high protein content without weighing you down!

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Ingredients (serves 1):

1 whole egg, large

2 large egg whites

1/4 C broccoli florets , chopped into small florets

6 cherry tomatoes, cut in halves or quarters

2 Tbsp mushrooms, chopped

2 tbsp chopped onion (I love vidalia onion this time of year!)

1 C spinach, raw

1/4 red bell pepper, chopped

2 Tbsp reduced-fat crumbled feta cheese

1 tsp butter or margarine (I like Smart Balance with omega-3 fatty acids added)

splash nonfat milk

dash salt

dash ground black pepper

Directions:

1. Warm butter or margarine in small skillet over medium heat. Add onion and cook for 3-4 minutes.

2. Add tomatoes, mushrooms and bell pepper to skillet and cook another 5 minutes, stirring occasionally. Add spinach and cook until wilted (about 2 minutes).

3. Place broccoli florets in covered, microwave-safe bowl and steam for 30-45 seconds, until broccoli is bright green (but still firm).

4. Crack egg in small mixing bowl and add two egg whites. Add splash of milk, salt and pepper. Whisk well and pour over vegetables in skillet. Cook until egg is cooked through (approximately 7-10 minutes). Add steamed broccoli and feta cheese. Cook for another minute (so cheese melts) and remove from heat. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 206 calories, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 190 mg, Carbohydrates 13 g, Fiber 4 g, Protein 20 g, Sodium 601 mg, Calcium 145 mg

Quinoa with Lentils and Veggies

Quinoa with Lentils and Veggies

This dish is packed with protein and fiber, so you can feel full while loading up on some plant-based foods, like veggies, lentils and grains. Using zucchini, bell pepper, spinach, mushrooms, onions and garlic, this staple packs in flavor, along with a ton of vitamins and minerals. Also, this dish is amazing to have as leftovers – serve it hot the first time and then serve it cold days later with some crumbled feta cheese. Craving some extra protein? I’ve also made this dish using tofu in combination with the lentils, for a heartier meal.

shown with tofu

shown with tofu

Ingredients (serves 5):

1 C quinoa, uncooked

3/4 C lentils, cooked (I like to use lentils that are pre-cooked and vacuum packed. These usually just require 2 minutes in the microwave, or can even be eaten out of the package, cold – just watch out for the sodium content!)

1 medium zucchini squash

1 red bell pepper

2 C spinach, raw

1 small onion (about 1 C chopped)

2 C mushrooms, sliced

2 cloves garlic

1/8 tsp ground black pepper

dash salt (depending on how much salt you prefer)

dash cayenne pepper

1/8 tsp garlic powder

1 Tbsp butter (or Smart Balance or other butter alternative)

1.5 Tbsp olive oil

I added yellow squash this time!

I added yellow squash this time!

Directions:

1. Cook quinoa according to instructions on box (*note: you may choose to replace the water with low-sodium vegetable broth, which also tastes really good! If you do this, you do not need to add the 1 Tbsp butter – this is used to enhance the flavor when the quinoa is cooked with water)

2. Warm olive oil in large saucepan over medium heat.

3. Chop onion, bell pepper, mushrooms and mince garlic. Add onion to saucepan and cook for 2 minutes. Add bell pepper, mushrooms and spices (black pepper, salt, cayenne and garlic powder) and cook another 8-10 minutes. Add garlic.

4. Microwave lentils in microwave-safe bowl according to directions -usually about 2-4 minutes. (*note if you are soaking your own lentils you can omit this step).

5. Add spinach and sauté  until wilted, about 2-3 minutes. Add cooked quinoa and lentils to saucepan and cook another 2-3 minutes. Serve hot (or chill in the refrigerator and serve cold!)

IMG_0100

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 320, Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 51 g, Fiber 12 g, Protein 13 g, Calcium 42, Sodium 70 mg

me leftover lunch - served cold with feta!

my leftover lunch – served cold with feta!