Chicken ratatouille
It may be hard to say "ratatouille" (pronounced rat-uh-TOO-ee), but this one-dish recipe will show you that it’s very easy to eat
1 Tbsp vegetable oil
12 oz boneless, skinless chicken breast, cut into thin strips
2 zucchini, about 7 inches long, unpeeled, thinly sliced
1 small eggplant, peeled, cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green bell pepper, cut into 1-inch pieces ½ lb fresh mushrooms, rinsed and sliced
1 can (14½ oz) whole peeled tomatoes, chopped
½ Tbsp garlic, minced (about 1 clove)
1½ tsp dried basil, crushed
1 Tbsp fresh parsley, rinsed, dried and minced
1/8 tsp ground black pepper
Heat oil in a large nonstick pan. Add chicken, and sauté for about 3 minutes or until lightly browned.
Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley and black pepper. Stir and continue to cook for about 5 minutes. Serve warm.
Tip: Serve with a side of whole-wheat pasta.
Makes 4 servings.
Nutritional values per serving:
Calories: 266
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 66 mg
Carbohydrate: 21 g
Protein: 30 g
Dietary fiber: 6 g
Sodium: 253 mg
Reprinted on January 14, 2013, courtesy of the National Heart, Lung and Blood Institute. For more information, please visit nhlbi.nih.gov.org. |
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