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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 454.5
  • Total Fat: 26.4 g
  • Cholesterol: 32.1 mg
  • Sodium: 1,652.0 mg
  • Total Carbs: 32.3 g
  • Dietary Fiber: 6.8 g
  • Protein: 20.8 g

View full nutritional breakdown of Ken's classic Greek chicken, zucchini, & tomatoes calories by ingredient
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Ken's classic Greek chicken, zucchini, & tomatoes

Submitted by: KENACKR

Introduction

To me, Greek food is both heavenly and earthy at the same time. What Greek garden doesn't contain zucchini & tomatoes in the summer time? Answer : NONE.

Created along the lines of braised lamb shanks in tomato sauce, this little recipe is a one pot summer time meal delight likely to become a favorite of yours too.
To me, Greek food is both heavenly and earthy at the same time. What Greek garden doesn't contain zucchini & tomatoes in the summer time? Answer : NONE.

Created along the lines of braised lamb shanks in tomato sauce, this little recipe is a one pot summer time meal delight likely to become a favorite of yours too.

Number of Servings: 4

Ingredients

    2 medium zucchini sliced
    1 jar (28 0z) Classico tomato & basil (or your favorite brand)
    1 large boneless skinless chicken breast (8-9 oz)
    1/2 jar Mezzetta roasted red peppers (wtr packed)
    3/4 jar Mezzetta Pitted Calamata black olives (wtr packed)
    7 cloves fresh raw garlic or to taste
    2.5 tsp chopped roasted garlic (organic)
    3 tbs extra virgin olive oil
    1 bunch fresh green onions (approx 7 tbs) or to taste
    4 Roma tomatoes
    2 tbsp Oregano (or more to taste)
    2 tsp dried crushed red pepper (or to taste)
    6 oz (1 pkg) Athenos reduced fat natural feta cheese

Directions

Makes 4 large servings (10oz).

I use a food processor for slicing , chopping, etc., because is is quite a bit faster than doing everything by hand, so my : instructions, time for prep, and familiarity with the recipe, are based on that approach. Please adjust for your own method.

Start by microwaving the chicken on about 20% heat for 4 minutes and turning over and rotating as needed between each heating (looking for even heating here). Repeat as needed to produce nice juicy white flesh. You can assemble other things while this is going on.
Cut the ends off the zucchinis and slice about 4 mm thick (3/8") ( do not peel), set aside in a bowl.

I use a counter top 9" electric covered non-stick 8 cup sauce pan for all the cooking, but I'm sure a slow cooker or a well watched stove pan would do just fine as long as you can control the heat consistently.

Drizzle the extra virgin olive oil in the pan to coat the bottom and sprinkle enough oregano to lightly cover the oil. Turn the heat on the pan to 200 degrees. Warm the pan up stirring the oil & oregano lightly to coat the oregano.

Empty the jar of spaghetti sauce into the pan when 3 to 4 minutes are up, it should sizzle a little as it goes in.

With your food processor running, put cloves of garlic down through the food entry chute one at a time. Stop the chop when last clove to go in is done. Trim the bunch of green onions top & bottom and cut the bunch into sections about 2" long. Put smaller bunches in one at a time allowing time and use the pulse button to chop coarsely (less than 1/4" to 1/8th").

Stir the sauce in the pan briefly, then add the garlic, green onions, the roasted garlic and the rest of the oregano. Stir to disperse all into the sauce. Coarse chop the Romas and the red roasted peppers, add to pan & stir. Stir remaining Olive oil into the sauce. Add the crushed red pepper to the sauce and stir in until dispersed. Add the Calamata black olives & stir in to cover all.

Add the zucchini to the sauce, stirring to coat the pieces.

How's that chicken coming in the microwave? Nice and juicy & white? (Keep the heat on very low to keep it juicy, don't rush it.) If so, drain juices and transfer chicken to a cutting board. Chop to the size you like, but not too small. and not too big. That's right, it's just like Goldy Locks and the 3 Bears! You want the sauce to be able to penetrate the cut edges easily and infuse the chicken with it's flavor while it simmers.

At this point, break out the feta and hand grate or coarse shred all 6 ounce of it (that's the size of the package). Sprinkle 3 ounces on and stir into the sauce. Reserve the rest of the feta to sprinkle on top when serving this dish up.

Simmer covered for another 30 minutes

I always put the sauce pan cover back on between each of the steps to let the steam start to cook the top of the sauce pan ingredients for a more even heating (faster cooking).

One of the things I love about cooking with an electric non-stick sauce pan (or slow cooker) for a one pot meal is that it : uses less energy & fuel than a big stove or oven, is easy to cleanup up after, and can keep the dinner warm (on the warm setting) until you are ready to eat regardless of what arrival obstacles befall family or guests who are expected for dinner. If they are going to be real late, you can eat now and they can eat a fresh & warm meal when they get there!

Options for the recipe include adding a 1/2 cup of a nice red table wine into the sauce. Merlot, Chianti, or a Greek red are very nice, plus you can have wine with dinner too. Boutari Naoussa is a great choice as is Raptis Nemea. Cambas Korinthia Red is a fun way to go as is most brands of Roditis for a rose. You can also add sweet, yellow, or red onions to your taste. Anchovies are not out of the question either. Try sea bass instead of chicken, etc...And, of course, let's not forget lamb. It's also possible to sneak small new potatoes into the sauce - the smaller the better. Obviously summer squash can be substituted for zucchini as well.

Bread is normally served with Greek meals, Pita fits the bill as does crusty Old World breads, but anything goes as long as it's a good bread. Live wild and try Ezekiel bread too. If you're not up to dipping it into the tomato sauce, use olive oil or a mix of olive oil & balsamic vinegar. Tzatziki (cucumber yogurt) sauce is also a marvelous way to go for a dipping sauce with very low calories & fat with nonfat Greek yogurt.

If you want to get into the Greek spirit while making this meal, make sure to say "OPA !" with gusto while at critical cooking steps. (That is normally reserved for the flaming cheese (saganaki) lighting in restaurants, but what the hay, you can pretend you are flaming something, right?)

If you really,really want to be authentic, don't over look making a small Greek salad and / or getting some baklava for desert and Greek coffee (espresso like) too. A bottle of in-the-freezer Ouzo for a shot or two while cooking, eating, or desert will have you singing and dancing just like Zorba the Greek for sure!

Finally, you can throw your dishes in the fireplace if you really want to, but that might be going a bit too far... or is it?

Have fun and make it your own.




Number of Servings: 4

Recipe submitted by SparkPeople user KENACKR.






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