Monday, March 21, 2011

Chicken Parmesan with vegetables

Before I was married, I lived alone from the time I was 19 until I got married at 26. I loved living alone. I was in charge of my own stuff, my own place and my own meals. I still cooked just for one and would have leftovers for lunches and dinners in the upcoming days. I've never been that big of a meat eater and could live off of cheese and beans for my main source of protein. When I got married, that changed. I soon learned that I needed to have a good protein source at every meal, whether it be eggs, chicken, beef, turkey, etc. There are only a few meals that I know my husband truly enjoys that are vegetarian. (This minestrone being one of his favorites!)

In the last month as I've been trying to increase my own protein intake, I've been trying to come up with meals that not only have protein sources that my husband enjoys, but that I enjoy as well. I decided to revamp a basic chicken and pasta recipe to serve both of our taste preferences.

Chicken Parmesan with Vegetables

2 Tbsp Olive Oil
12 oz chicken (four 3 oz breasts or two large breasts cut in half)
1 cup sliced zucchini
1 cup chopped green pepper
1 cup chopped onion
2 cloves garlic, minced
1 tsp dried oregano
2 cups spaghetti sauce
1/4 cup grated Parmesan cheese
2 cups cooked whole wheat spaghetti

Drizzle olive oil in a nonstick pan. Cook the chicken breast over medium heat until lightly browned on both sides. Add the vegetables. Stir and cook until tender-crisp.

Sprinkle with oregano. Add the spaghetti sauce and cook until heated through, approximately 5 minutes.

Put 1/2 cup of cooked whole wheat spaghetti on a plate. Top with a piece of chicken and generous ladle of veggies and sauce. Sprinkle with 1 Tbsp Parmesan cheese over each serving. Makes 4 servings.

Per serving (chicken, veggies and pasta!)
345 calories
10.9 g fat
36.8 g carbohydrate
6.9 g fiber
26.3 g protein

1 comment:

  1. That sounds AMAZING!! Can't wait for the pictures:) Girl, thanks again for an awesome recipe!