Leni and Greg's One Pan Chicken - 10.8g Carbs, 2.3g Fiber, 2.7g Sugar
From: Eat Up Slim Down Annual Recipes 2006
This dish is very low in fat and carbs, but it's very filling and
yummy. You can alter the taste to your liking. If carbs aren't an
issue for you, it's delicious served over pasta or rice.
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Serves: 4
4 skinless, boneless, chicken breast halves, cut into 1" pieces
Salt
Ground black pepper
2 cloves garlic, minced
1 can (15oz) diced tomatoes, drained
1 bag (5oz) baby spinach
2 cups thinly sliced mushrooms
1/2 cup parmesan cheese, grated
Season the chicken with salt and pepper to taste.
Coat a large nonstick skillet with cooking spray, and place it over
medium heat. When it's hot, add the chicken and cook for 5 to 10 minutes,
or until it's no longer pink and the juices run clear.
Remove the chicken to a plate, covering to keep it warm. Add the garlic
to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add
the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until
the liquid is reduced by half. Put the chicken back in the pan and stir.
Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving.
Serves: 4
Nutrition per Serving:
219.2 Calories, 4.3g Fat, 2.1g Saturated Fat, 77.2mg Cholesterol,
614.8mg Sodium, 10.8g Carbs, 2.3g Dietary Fiber, 2.7g Total Sugars,
34.7g Protein
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