Chicken with Summer Vegetables

Health score
2%
Chicken with Summer Vegetables
27 min.
12
91kcal

Suggestions

Ingredients

  • 16  cherry tomatoes halved
  • teaspoon thyme leaves fresh chopped
  • 0.5 cup chicken broth low-sodium
  • 12 servings salt and pepper 
  •  chicken breast halves boneless skinless
  • tablespoons butter unsalted
  • tablespoons vegetable oil 
  •  baby squash yellow cut into 1/2-inch pieces
  • medium zucchini cut into 1/2-inch pieces

Equipment

  • frying pan
  • knife
  • aluminum foil
  • rolling pin
  • meat tenderizer

Directions

  1. Place chicken breasts between 2 pieces of waxed paper and pound to an even 1/2-inch thickness with a meat mallet (or use a rolling pin). Trim any excess fat or ragged edges. Season both sides with salt and pepper.
  2. Melt butter with oil in a large skillet over medium-high heat. When foam subsides, cook chicken until browned and cooked through but still slightly springy to the touch, 3 to 4 minutes on each side.
  3. Transfer to a plate and cover loosely with foil.
  4. Pour off all but 1 Tbsp. fat from skillet.
  5. Add broth, increase heat to high and boil, stirring to pick up any browned bits on bottom of skillet, until slightly reduced, about 2 minutes.
  6. Add zucchini and squash; sprinkle with salt and pepper. Cook, stirring often, until softened, about 3 minutes. Stir in tomatoes and thyme. Cook just until tomatoes are warmed through, about 2 minutes. Season with additional salt and pepper, if desired.
  7. Using a sharp knife, cut chicken into thick slices on a diagonal.
  8. Serve warm with a spoonful of vegetables on the side.

Nutrition Facts

Calories91kcal
Protein38.59%
Fat52.13%
Carbs9.28%

Properties

Glycemic Index
7.67
Glycemic Load
0.18
Inflammation Score
-4
Nutrition Score
6.2378260713557%

Flavonoids

Luteolin
0.08mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:90.92kcal
4.55%
Fat:5.3g
8.16%
Saturated Fat:1.8g
11.25%
Carbohydrates:2.12g
0.71%
Net Carbohydrates:1.6g
0.58%
Sugar:1.35g
1.5%
Cholesterol:29.12mg
9.71%
Sodium:244.83mg
10.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.83g
17.67%
Vitamin B3:4.34mg
21.71%
Vitamin B6:0.36mg
18.19%
Selenium:12.26µg
17.51%
Vitamin C:11.59mg
14.05%
Phosphorus:101.55mg
10.15%
Potassium:284.27mg
8.12%
Vitamin B5:0.63mg
6.28%
Vitamin K:6.23µg
5.94%
Vitamin A:253.7IU
5.07%
Vitamin B2:0.09mg
5.04%
Manganese:0.09mg
4.52%
Magnesium:17.97mg
4.49%
Folate:13.26µg
3.31%
Vitamin E:0.48mg
3.18%
Vitamin B1:0.05mg
3.18%
Iron:0.46mg
2.57%
Copper:0.05mg
2.53%
Zinc:0.37mg
2.44%
Fiber:0.52g
2.1%
Vitamin B12:0.09µg
1.49%
Calcium:11.19mg
1.12%
Source:My Recipes