Harvest Chicken With Vegetables

Health
chicken-vegetablesRecipe

Photo: Leigh Beisch; Styling: Sara Slavin

This delicious one-dish meal is perfect for an easy weeknight dinner. We love the sauce so much that you might want to add instant rice on the side to catch any extra juices.
4 servings (serving size: 1 chicken breast and about 3/4 cup vegetable mixture)

Ingredients

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1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
1 tablespoon 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 (about 10 ounces) 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

Preparation

Prep: 15 Minutes
Cook: 25 Minutes

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.

Created date

August 2005

Nutritional Information

Calories 258
Fat 7 g
Satfat 2 g
Monofat 4 g
Polyfat 1 g
Protein 32 g
Carbohydrate 14 g
Fiber 3 g
Cholesterol 78 mg
Iron 2 mg
Sodium 530 mg
Calcium 72 mg