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49

Chicken Skillet

Prep 5 min
Total 20 min
Ingredients 7
Servings 4

89% less sat fat • 70% less sodium than the original recipe. Lean chicken, slim zucchini, skinny waist. Wide smile, full stomach, big taste. Sounds like the perfect meal for only 20 minutes of work. MORE + LESS -

Ingredients

shallots or 1 large onion

medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)

1/4

teaspoon salt

1/4

teaspoon ground black pepper

tablespoon olive oil

medium zucchini, halved lengthwise and cut into 1/4-inch slices

1/4

cup snipped fresh parsley

Directions

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1

Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes.
2

Turn chicken. Add shallots to skillet. Cook for 8 to 10 minutes more or until chicken is no longer pink (165°F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking. Reduce heat to medium-low if chicken or shallots brown too quickly.
3

Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 80

% Daily Value

Total Fat: 9g; 14%
Saturated Fat 2g 10% Trans Fat 0g
Cholesterol: 100mg; 34%
Sodium: 250mg; 10%
Potassium: 580mg; 17%
Total Carbohydrate: 9g; 3%
Dietary Fiber 2g 8% Sugars 4g
Protein: 38g

% Daily Value*:

Vitamin A: 10%; 10%
Vitamin C: 15%; 15%
Calcium: 4%; 4%
Iron: 10%; 10%

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choice

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

89% less sat fat • 70% less sodium than the original recipe. Lean chicken, slim zucchini, skinny waist. Wide smile, full stomach, big taste. Sounds like the perfect meal for only 20 minutes of work.