One Skillet Italian Chicken

14 30 330
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 1
One Skillet Italian Chicken
Health Highlights

Ingredients


150 gm Chicken breast, boneless, skinless
1 dash Salt
1 dash Black pepper
1 tsp Extra virgin olive oil
1/4 small Zucchini (thinly sliced)
1/4 medium pepper(s) Red bell pepper
1/4 medium Yellow onion
1/2 tsp Garlic (minced fresh)
1/2 cup Marinara pasta sauce
1/4 can(s) (14oz) Diced tomatoes, canned
1/4 tsp Crushed red pepper
1/2 tsp Italian herb seasoning
1 tbsp crumbled Bay leaf (optional)
1 tbsp Parsley, fresh (optional)

Instructions


  1. Season both sides of sliced chicken breasts with salt and pepper.
  2. Heat oil in a large skillet over medium high heat. Add chicken and cook until golden brown, cooked through and no longer pink (about 4 minutes on each side depending on thickness). Transfer chicken to a plate and set aside (leave juices in skillet).
  3. In the same skillet, cook zucchini, bell pepper and onion until zucchini is crisp-tender (about 3 to 4 minutes), stirring frequently.
  4. Add garlic and cook an additional 30 seconds, while stirring.
  5. Add marinara sauce, diced tomatoes, red pepper, Italian seasoning and bay leaf. Stir to combine.
  6. Bring to a simmer and simmer for 5 minutes, stirring occasionally (reduce heat as necessary to maintain a simmer).
  7. Remove and discard bay leaf. Return chicken to skillet and coat with sauce mixture.
  8. Serve sprinkled with chopped fresh parsley or basil, if desired.

Nutrition Facts

Per Portion

Calories 330
Calories from fat 102
Calories from saturated fat 16.7
Total Fat 11.4 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.0 g
Cholesterol 112 mg
Sodium 1015 mg
Potassium 1357 mg
Total Carbohydrate 22.4 g
Dietary Fiber 6.4 g
Sugars 10.0 g
Protein 38 g

Dietary servings

Per Portion


Meat 1.7
Vegetables 2.1

Energy sources


Pygal23%438.5989423964858129.6836433195073831%436.9290977850581261.776794812114946%293.03189961202764183.3118857420212723%31%46%CarbohydratesFatProtein

Meal Type(s)

Main




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