عشاءمتوسط

Chicken Ratatouille

Name: Chicken Ratatouille
Prep time: 20 min
Cook time: 23 min
Total time: 43 min
Yield: 4
Ingredients: 1 tablespoon vegetable oil; 2 medium boneless chicken breast; 2 medium zucchini, unpeeled and sliced; 1 small eggplant, peeled and cut into 1-inch cubes; 1 medium onion, sliced; 1 red or green bell pepper, cut into pieces; 1/2 pound mushrooms, sliced; 1 can (14.5 ounces) tomatoes, low-sodium, diced; 1 garlic clove, minced; 1 tablespoon fresh basil, chopped; 1 tablespoon fresh parsley, minced; black pepper

Chicken is added to this traditional vegetable dish of tomatoes, zucchini, and eggplant for a hearty and satisfying meal.

43 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 1/2 cups

185

سعرات حرارية

18g

بروتين

16g

كربوهيدرات

دهون

ألياف

سكر

43mg

صوديوم

دهون مشبعة 1 g · كوليسترول 45 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

vegetable oil
1 tablespoon · or cooking oil of choice
boneless chicken breast
2 medium
zucchini, unpeeled and sliced
2 medium
eggplant, peeled and cut into 1-inch cubes
1 small
onion, sliced
1 medium
red or green bell pepper, cut into pieces
1
mushrooms, sliced
1/2 pound
tomatoes, low-sodium, diced
1 can (14.5 ounces)
garlic clove, minced
1
fresh basil, chopped
1 tablespoon
fresh parsley, minced
1 tablespoon
black pepper
to taste

التعليمات

1
Wash hands with soap and water.
2
Remove skin and fat from chicken and cut into 1-inch pieces
3
Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes, or until lightly browned.
4
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
5
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

المصدر: USDA MyPlate Kitchen · A Healthier You: Based on the Dietary Guidelines for Americans US Department of Health and Human Services Office of Disease Prevention and Health Promotion

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