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Serving size: 1 cup (384 grams) 
Calories: 396 (61 from fat) 
Cholesterol: 38 milligrams 
Fat: 7 grams (1 saturated fat, 0 trans fats)
Protein: 23 grams  
Saturated fat: 1 gram 
Sodium: 102 milligrams 
Total carbohydrate: 60 grams (6 fiber, 11 sugars)


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Italian chicken skillet

If you're looking for a new way to enjoy chicken in 30 minutes or less, here's your answer. The vegetables and spices make this a great one-dish meal.

Ingredients

nonstick cooking spray
1 teaspoon corn oil
1 clove minced garlic (or more, to taste*)
1/4 cup diced onion
1 whole chicken breast (about 8 ounces), skin and bones removed, diced into bite-sized pieces
1 cup fresh, sliced mushrooms
1 small zucchini squash, quartered lengthwise and diced into bite-sized pieces
1 14-ounce jar low-sodium spaghetti sauce
1/2 cup water
1/8 teaspoon red pepper flakes
4 cups cooked pasta

Directions

  1. Coat a large, nonstick skillet with nonstick cooking spray. Add oil and warm over medium heat. Add garlic and onion. Cook until onion turns clear (about 3 minutes), stirring often.
  2. Add chicken and cook until no longer pink (about 7 minutes). Stir in mushrooms, zucchini, spaghetti sauce, water and red pepper flakes.
  3. Reduce heat to low, cover and cook for 10 minutes, stirring occasionally.
  4. Serve over hot pasta.

*Option not included in nutrition facts.

Makes 4 servings












 

Source: Diabetes eMagazine, Nov./Dec. 2002; L. Holzmeister, P. Geil, Diabetes Nutrition A to Z, American Diabetes Association, 2001

First published: 11/12/2002
Last updated: 03/20/2013

Reviewed by: Allina Health's Patient Education Department