Chicken Ratatouille
Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower-fat, lower-salt one-dish meal.
1 Tbsp vegetable oil 4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces 2 zucchini, about 7 inches long, unpeeled and thinly sliced 1 small eggplant, peeled and cut into 1-inch cubes 1 medium onion, thinly sliced 1 medium green pepper, cut into 1-inch pieces ½ lb fresh mushrooms, sliced 1 can (16 oz) whole tomatoes, cut up 1 clove garlic, minced 1½ tsp dried basil, crushed 1 Tbsp fresh parsley, minced black pepper to taste |
- Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes, or until lightly browned.
- Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
- Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
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Yield: 4 servings Serving size: 1½ cups Each serving provides: Calories: 266 Total fat: 8 g Saturated fat: 2 g |
Cholesterol: 66 mg Sodium: 253 mg Fiber: 6 g Protein: 30 g Carbohydrate: 21 g Potassium: 1,148 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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