Harvest Chicken With Vegetables Recipe

This delicious one-dish meal is ideal for an easy weeknight dinner. We love the sauce so much that you might want to include instant rice quietly to trap any extra juices.

Instead of frying the chicken, baking could keep it moist and tender with no added fat. Mixtures and sauces like this one are filled with vegetables, so you get the veggie intake without realizing it.

Ingredients

  • 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 white meat 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

Nutritional Information

  • Calories per serving 258
  • Fat per serving 7g
  • Saturated fat per serving 2g
  • Monounsaturated fat per serving 4g
  • Polyunsaturated fat per serving 1g
  • Protein per serving 32g
  • Carbohydrate per serving 14g
  • Fiber per serving 3g
  • Cholesterol per serving 78mg
  • Iron per serving 2mg
  • Sodium per serving 530mg
  • Calcium per serving 72mg
  • Calories per serving 258
  • Fat per serving 7g
  • Saturated fat per serving 2g
  • Monounsaturated fat per serving 4g
  • Polyunsaturated fat per serving 1g
  • Protein per serving 32g
  • Carbohydrate per serving 14g
  • Fiber per serving 3g
  • Cholesterol per serving 78mg
  • Iron per serving 2mg
  • Sodium per serving 530mg
  • Calcium per serving 72mg

How to really make it

Step 1

Combine first 5 ingredients (through pepper) inside a large bowl and hang aside. Coat chicken with breadcrumbs.

Step 2

Heat oil inside a large nonstick skillet over medium-high heat. Add chicken and cook 2 minutes per side or until golden brown. Remove to some 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.

Step 3

Spoon tomato mixture over chicken. Reduce heat, cover, and simmer 15 minutes. Sprinkle with parsley.

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