Healthy EZ Skillet Meals in Under 30 Minutes: Z'paghetti Primavera, Spinach & Artichoke Chicken
1/2 of recipe (1 chicken breast): 301 calories, 10.5g total fat (4.5g sat. fat), 654mg sodium, 8.5g carbs, 2.5g fiber, 4g sugars, 41g protein
Cook: 15 minutes
Two 5-oz. raw boneless skinless chicken breast cutlets
1/8 tsp. each salt and black pepper
3 cups chopped spinach leaves
1/2 cup artichoke hearts packed in water, drained and chopped
1 tsp. crushed garlic
1/4 cup light sour cream
1/4 cup shredded part-skim mozzarella cheese
1 tbsp. grated Parmesan cheese
Pound chicken breast to 1/2-inch thickness, and season with salt and pepper.
Bring a large skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through.
Plate chicken, and cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray and return to medium heat. Add spinach, chopped artichoke hearts, and garlic. Cook and stir until spinach has wilted and artichoke hearts are hot, about 2 minutes.
Reduce heat to medium low. Add sour cream, mozzarella, and Parm. Cook and stir until hot and well mixed, about 1 minute.
Top chicken with skillet contents.
MAKES 2 SERVINGS
1/2 of recipe (about 2 cups): 216 calories, 11g total fat (4g sat. fat), 624mg sodium, 20g carbs, 5.5g fiber, 11.5g sugars, 13.5g protein
"Primavera" is Italian for "spring," but we recommend that you make this delicious dish all year long!
Cook: 10 minutes
1 lb. (about 2 medium) zucchini
3/4 cup thinly sliced onion
3/4 cup thinly sliced bell pepper
3/4 cup sliced mushrooms
3/4 cup chopped broccoli
3/4 cup cherry tomatoes, halved
2 tsp. olive oil
2 tsp. chopped garlic
1/2 tsp. onion powder
1/4 tsp. each salt and black pepper
1/4 cup grated Parmesan cheese
Using a spiral vegetable slicer, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini until hot and slightly softened, about 2 minutes.
Transfer zucchini to a strainer, and thoroughly drain excess liquid.
Remove skillet from heat. Re-spray, and bring to medium heat. Add onion, bell pepper, mushrooms, broccoli, and 1/4 cup water. Cover and cook for 4 minutes, or until veggies are tender and water has evaporated.
Add drained zucchini and all remaining ingredients except Parm. Cook and stir until entire dish is hot and garlic is fragrant, about 2 minutes.
Stir in 2 tbsp. Parm. Serve topped with remaining 2 tbsp. Parm.
MAKES 2 SERVINGS
Chew on this:
Today, September 22nd, is National White Chocolate Day. How about curling up with a nice hot cup of White Chocolate Glazed Donut Coffee? Mmmm...
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