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Nutrition
MDAdvice.com Home > Wellness Centers > Nutrition Center > SYAH Recipes >

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
4

2
1
1
1
1/2 lb
1 can (16 oz)
1 clove
1-1/2 tsp
1 Tbsp
to taste 		vegetable oil
medium chicken breast halves, skinned, and fat removed, boned, and cut into 1-inch pieces
zucchini, about 7 inches long, unpeeled and thinly sliced
small eggplant, peeled and cut into 1-inch cubes
medium onion, thinly sliced
medium green pepper, cut into 1-inch pieces
fresh mushrooms, sliced
whole tomatoes, cut up
garlic, minced
dried basil, crushed
fresh parsley, minced
black pepper

 

 

  1. Heat oil in large nonstick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
  2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
  3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
  4. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:

Calories: 266
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 253 mg


 

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