Chicken with Feta and Vegetables

Gluten Free
Health score
12%
Chicken with Feta and Vegetables
35 min.
4
788kcal

Suggestions

Looking for a delicious and nutritious gluten-free meal that's perfect for lunch or dinner? Look no further than this mouthwatering Chicken with Feta and Vegetables recipe! This main dish is not only gluten-free, but it's also packed with flavor and ready in just 35 minutes. With a caloric content of 788 kcal, it's a well-balanced meal that will satisfy your hunger without weighing you down.

Savor the delightful combination of juicy chicken breast halves, crispy eggplant, and zucchini in a rich and savory Italian sauce. The dish is then topped with crumbled feta cheese and fresh parsley, adding a delightful tang and freshness to every bite. Serve it over a bed of fluffy white rice, which has been prepared according to package directions, to soak up all that delicious sauce.

The cooking process is simple and straightforward, requiring just a frying pan and a few basic steps. First, brown the chicken to achieve a crispy exterior, then sauté the eggplant and zucchini before adding the sauce and seasonings. Finally, return the chicken to the pan to finish cooking, ensuring that every component is cooked to perfection.

This Chicken with Feta and Vegetables is the perfect lunch or dinner option for those looking to enjoy a satisfying, gluten-free meal. The protein-packed chicken pairs beautifully with the hearty vegetables and aromatic sauce, while the rice provides a comforting base that ties all the flavors together. So why wait? Give this recipe a try and treat yourself to a delicious and nutritious meal!

Ingredients

  • 0.5 medium eggplant diced
  • 0.3 cup feta cheese crumbled
  • tablespoons parsley fresh chopped
  • 24 ounce sauce italian prego®
  • tablespoons olive oil 
  • teaspoon oregano dried crushed
  • cup rice long-grain white prepared
  • cup rice long-grain white prepared
  • pound chicken breast halves boneless skinless
  • 0.3 cup water 
  • small zucchini diced

Equipment

  • frying pan

Directions

  1. Heat 1 tablespoon oil in a 10-inch skillet over medium-high heat.
  2. Add the chicken and cook for 10 minutes or until well browned on both sides.
  3. Remove the chicken from the skillet.
  4. Heat the remaining oil in the skillet over medium heat.
  5. Add the eggplant and zucchini and cook for 2 minutes, stirring occasionally. Stir in the water and sauce and cook for 2 minutes, stirring occasionally.
  6. Stir in the oregano. Return the chicken to the skillet. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through.
  7. Place the rice onto a serving platter. Slice the chicken and place it on the rice. Spoon the sauce mixture over the chicken and sprinkle with the cheese and parsley.

Nutrition Facts

Calories788kcal
Protein18.14%
Fat15.27%
Carbs66.59%

Properties

Glycemic Index
57.84
Glycemic Load
45.32
Inflammation Score
-7
Nutrition Score
25.307391156321%

Flavonoids

Delphinidin
49.06mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.42mg

Nutrients percent of daily need

Calories:787.53kcal
39.38%
Fat:13.06g
20.1%
Saturated Fat:3.1g
19.39%
Carbohydrates:128.13g
42.71%
Net Carbohydrates:124.34g
45.21%
Sugar:42.94g
47.71%
Cholesterol:80.92mg
26.97%
Sodium:2292.2mg
99.66%
Alcohol:0g
100%
Protein:34.91g
69.82%
Selenium:51.98µg
74.25%
Vitamin B3:14.09mg
70.44%
Manganese:1.29mg
64.57%
Vitamin B6:1.19mg
59.6%
Vitamin K:45.15µg
43%
Phosphorus:414.16mg
41.42%
Vitamin B5:2.94mg
29.38%
Potassium:834.3mg
23.84%
Vitamin C:15.85mg
19.22%
Magnesium:75.52mg
18.88%
Vitamin B2:0.32mg
18.77%
Copper:0.32mg
16.16%
Fiber:3.79g
15.15%
Zinc:2.25mg
15.02%
Vitamin B1:0.2mg
13.55%
Folate:45.92µg
11.48%
Vitamin E:1.69mg
11.27%
Iron:1.92mg
10.65%
Calcium:103.64mg
10.36%
Vitamin A:381.73IU
7.63%
Vitamin B12:0.39µg
6.42%
Vitamin D:0.15µg
1.01%
Source:Allrecipes