Saturday, February 16, 2013

Italian Chicken for One

Delicious recipe that is easy to make. I usually purchase my chicken breast at Publix because they carry a brand that is individually frozen, making it super simple to take out just one or two. We also like to experiment with various types of exotic rices.

Don't let the initial calorie count dissuade you. Yes, it is high, but you are getting lots and lots of good quality nutrition in this dish, making it satifying, almost like a meal in one.

Here is my recipe:
3/4 cup uncooked ziti or other pasta
3 1/4 cups water, divided
1/4 teaspoon salt to taste
1 tablespoon olive oil, divided
1 4-ounce boneless skinless chicken breast
1/4 cup bell pepper, chopped
1/4 cup onion chopped
3/4 cup marinara sauce
1/2 cup ripe olives, sliced
1 tablespoon Italian seasoning
3 fresh basil leaves
Here is how I made this dish:
Read the recipe, including notes, before beginning preparation.
1. In a medium saucepan, bring water to a boil, add salt, and pasta. Cook according to time on package. Drain. Set aside.
2. Beginning about 20 minutes before the pasta is completely cooked (see note), place olive oil in a 8 inch skillet over medium heat for approximately 2 minutes. Add chicken, cook for 3 minutes or until browned, Turn chicken breast over, add onions and bell peppers around chicken and cook an additional 3 minutes. Add 1/4 cup water.
3. Add marinara, olives, Italian seasoning, and basil. When mixture begins to sizzle, turn heat to low, and cover. Simmer 10 minutes. Remove from heat. Place chicken breast on a bed of the hot pasta and cover with the vegetables and juices.
4. To garnish, sprinkle entire plate with either chopped fresh or dried parsley flakes.
Servings: 1
Note: Pasta varies in cooking time by type. The idea is to have the pasta get done around the end of the simmer time on the chicken. You can look at the cooking time on the pasta container and decide when you need to begin the chicken. Cooking the chicken and veggies takes about 20 minutes from start to finish. You may have to start the chicken before the pasta to get the times right. 

Calories per serving: 812.69
Calories From Fat (25%) 203.9

% Daily Value
Total Fat 23.08 g 36%
Saturated Fat 4.23 g 21%
Cholesterol 154.9 mg 52%
Sodium 2262.09 mg 94%
Potassium 1710.11 mg 49%
Total Carbohydrates 85.48 g 28%
Fiber 10.46 g 42%
Sugar 19.71 g
Protein 63.12 g 126%
Copper 0.52 mg 26%
Energy 3400.38
Glucose 1.23 g
Iron 7.11 mg 40%
Lactose 0 g
Lysine 4.84 g
Magnesium 117.28 mg 29%
Manganese 0.44 mg 22%
Net Carbohydrates 75.02 g
Phosphorus 583.41 mg 58%
Riboflavin 0.66 mg 39%
Selenium 78.45 mcg 112%
Thiamin 0.88 mg 59%
Vitamin A 2590.72 IU 52%
Vitamin B12 0.47 mcg 8%
Vitamin B6 2.29 mg 115%
Vitamin C 66.13 mg 110%
Vitamin D 11.8 IU 3%
Vitamin E 5.94 mg 59%
Vitamin K 36.81 mcg 46%
Zinc 3.31 mg 22%

Author: Dr.  Jacquelyn P. Horne
Copyright: 2013

No comments:

Post a Comment

Thank you for your comment.