Chicken with Vegetables Provençal
This dish can easily be turned into a pasta sauce and served over penne or ziti. Simply dice the chicken and the onion instead of cutting into large pieces. In step 1, skip the flour dredging and just sauté the chicken in the oil. The rest of the recipe remains the same. If the sauce seems too thick, thin it with some of the pasta cooking water.
  • 3 skinless, boneless chicken breast halves (about 4 ounces each), cut in half crosswise
  • 2 tablespoons flour
  • 1 tablespoon olive oil
  • 1 large red onion, cut into 1-inch chunks
  • 4 cloves garlic, minced
  • 1 zucchini, halved lengthwise and thinly sliced crosswise
  • 1 red bell pepper, cut into 1-inch squares
  • 1 can (14-1/2 ounces) no-salt-added stewed tomatoes, chopped with their juices
  • 1/4 cup Calamata olives, pitted and coarsely chopped
  • 1/3 cup chopped fresh basil
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper

1. Dredge chicken in flour, shaking off excess. In large nonstick skillet, heat oil over medium heat. Add chicken and cook until golden brown, about 2 minutes per side. With slotted spoon, transfer chicken to a plate.

2. Add onion and garlic to pan and cook, stirring frequently, for 7 minutes or until onion is tender. Stir in zucchini and bell pepper and cook, stirring frequently, for 5 minutes or until zucchini is tender.

3. Stir in tomatoes, olives, basil, salt, and cayenne and bring to a boil. Return chicken to pan, reduce to a simmer, and cook 3 to 4 minutes or until sauce is slightly thickened and chicken is cooked through.

Nutritional Information
Per serving: 232 calories, 7.6g total fat, 1.3g saturated fat, 4.7g monounsaturated fat, 1.1g polyunsaturated fat, 4g dietary fiber, 22g protein, 18g carbohydrate, 50mg cholesterol, 471mg sodium.
Good source of: niacin, selenium, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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