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Chicken and Veggies Recipe
Chicken and Veggies Recipe photo by Taste of Home

Chicken and Veggies Recipe

Publisher Photo
Colorful, nutritious veggies and Italian seasoning make something special of this chicken-in-minutes meal! —Nikki Adams, Cherry Valley, California
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:2 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 2 servings

Ingredients

  • 2 boneless skinless chicken breast halves (6 ounces each)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons dry bread crumbs
  • 2 teaspoons grated Parmesan cheese
  • 2 teaspoons Italian seasoning
  • 3 teaspoons olive oil, divided
  • 3 cups fresh baby spinach
  • 2 plum tomatoes, chopped
  • 2 garlic cloves, minced

Nutritional Facts

1 chicken breast half with 1 cup vegetables equals 302 calories, 12 g fat (2 g saturated fat), 95 mg cholesterol, 484 mg sodium, 10 g carbohydrate, 2 g fiber, 38 g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1 vegetable.

Directions

  1. Flatten chicken to 1/4-in. thickness; sprinkle with salt and pepper. In a shallow bowl, combine the bread crumbs, cheese and Italian seasoning. Coat chicken in bread crumb mixture.
  2. In a large nonstick skillet coated with cooking spray, cook chicken in 2 teaspoons oil over medium heat for 3-4 minutes on each side or until no longer pink. Remove and keep warm.
  3. Saute spinach in remaining oil just until wilted. Stir in tomatoes and garlic; cook 3 minutes longer. Serve with chicken. Yield: 2 servings.
Originally published as Chicken with Veggies in Healthy Cooking August/September 2009, p66

Nutritional Facts

1 chicken breast half with 1 cup vegetables equals 302 calories, 12 g fat (2 g saturated fat), 95 mg cholesterol, 484 mg sodium, 10 g carbohydrate, 2 g fiber, 38 g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1 vegetable.

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

Reviews for Chicken and Veggies

AVERAGE RATING
   (4)
RATING DISTRIBUTION
5 Star
 (4)
4 Star
 (0)
3 Star
 (0)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
Reviewed Jul. 20, 2012

This was wonderful! My family just loved it. The flavors were great and very eye appealing. The only change was I added sauteed onion with the garlic. Definitely a keeper - thanks!

MY REVIEW
Reviewed Jul. 19, 2012

Fast, easy, healthy, satisfying. The only thing I did that this recipe didn't call for was to do a light spraying of pam on the chicken pieces before seasoning and rolling in the bread crumbs. It seemed to help everything stick and stay on the chicken throughout the cooking process. I didn't use much...

MY REVIEW
Reviewed Jun. 23, 2010

Basic chicken cutlet, but I loved the spinach and tomato on top. Great flavor and added something extra and healthy to a basic meal.

MY REVIEW
Reviewed Jan. 2, 2010

Simple and tastes great.

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