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Chicken Vegetable Skillet Recipe

Chicken Vegetable Skillet Recipe

In my mid-thirties I realized I had to do something about my health. So I took matters into my own hands and started creating more healthy recipes. This recipe is the result of several experiments with garden-fresh zucchini. I haven't heard any complaints yet! —Katherine Preiss, Penfield, Pennsylvania
TOTAL TIME: Prep/Total Time: 30 min. YIELD:2 servings

Ingredients

  • 2 tablespoons seasoned bread crumbs
  • 1/2 pound boneless skinless chicken breast, cut into 1-inch strips
  • 2 teaspoons canola oil, divided
  • 1 small onion, chopped
  • 1/2 cup sliced fresh carrot
  • 1 small zucchini, sliced
  • 1 small yellow summer squash, sliced
  • 2 garlic cloves, minced
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 2 tablespoons shredded Asiago cheese

Directions

  • 1. Place bread crumbs in a large resealable plastic bag. Add chicken and shake to coat. In a large skillet coated with cooking spray, cook chicken in 1 teaspoon oil over medium heat until juices run clear. Remove and keep warm.
  • 2. In the same skillet, saute onion and carrot in remaining oil until crisp-tender. Add the zucchini, squash, garlic, pepper and salt; saute 4-5 minutes longer or until vegetables are tender. Return chicken to pan; sprinkle with cheese. Yield: 2 servings.

Nutritional Facts

3 ounces cooked chicken with 1 cup vegetable mixture equals 259 calories, 10 g fat (2 g saturated fat), 69 mg cholesterol, 304 mg sodium, 15 g carbohydrate, 3 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.