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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 279.9
  • Total Fat: 1.6 g
  • Cholesterol: 17.1 mg
  • Sodium: 66.5 mg
  • Total Carbs: 49.1 g
  • Dietary Fiber: 5.9 g
  • Protein: 18.3 g

View full nutritional breakdown of Rosemary Chicken with Squash calories by ingredient
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Rosemary Chicken with Squash

Submitted by: TOBICAE

Introduction

Tasty and lean almost-vegetarian dish that tastes so bad it's good :) Served over pasta. Tasty and lean almost-vegetarian dish that tastes so bad it's good :) Served over pasta.
Number of Servings: 4

Ingredients

    1 boneless skinless chicken breast half
    1 zucchini (recipe for 1 cup sliced), cubed or sliced
    1 summer (yellow) squash, cubed or sliced
    1/2 red bell pepper, sliced
    3 cloves garlic, minced
    2 T. chicken broth (recipe uses Swanson Natural Goodness) or dry white wine
    2 tsp. corn starch
    1/2 cup unsweetened apple juice (look for toddler juice boxes by Mott's)
    1 tsp. crushed dry rosemary
    no-salt lemon pepper seasoning
    8 oz. Barilla Plus pasta, angel hair or thin spaghetti
    sea salt to taste

Directions

-Cook pasta according to package directions. Add matchstick carrots for last 2 minutes if desired (not incl. in nutrition info). Set aside and keep warm.
-sprinkle chicken breast with lemon-pepper seasoning and salt if desired. In a lightly oiled skillet (olive oil spray is great) cook chicken until done (170 degrees F), about 10 minutes, turning once. Set aside and keep warm.
-In same hot skillet, cook garlic for about 30 seconds. Add zucchini, squash, and red peppers. Stir-fry for about 2 minutes. Add apple juice and crushed rosemary. Bring to boil, cover and simmer for 2 minutes.
-Meanwhile, mix chicken broth or wine with corn starch, stirring frequently until smooth. Add to skillet.
-Heat until thickened and bubbly, then an additional 2 minutes. Mix in any salt or addtional seasonings.
-Slice chicken into strips and stir into sauce & squash mixture. Toss with pasta to coat.

***I think this would make a great vegetarian entree without the chicken, or you can add a couple more chicken breasts to the recipe for a meatier meal. Enjoy!

Number of Servings: 4

Recipe submitted by SparkPeople user MRSQRIIST.






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