If you are looking for a delicious healthy meal, chicken with sauteed vegetables can be a wonderful option. This can be easily served for lunch or dinner. In this recipe, pan seared chicken breast is paired with sauteed cheery tomatoes and zucchini over rice for light, quick but nourishing meal.
Chicken is a great source of lean, low fat protein which for those who are on a diet, is essential to losing weight. This meat is also a good source of phosphorus, an essential mineral that supports teeth and bones, as well as kidney, liver and central nervous system function. It's also rich in retinol, alpha and beta-carotene and lycopene, all derived from vitamin A, and all vital for healthy eyesight.
Yield: 4 servings Time: 30 minutes
- 4 boneless, skinless chicken breast halves
- 2 zucchini, halved lengthwise and sliced
- 1 small shallot, thinly sliced
- 2 cups cherry tomatoes, red and yellow, halved
- 120 ml (1/2 cup) dry white wine
- 2 tablespoon olive oil
- 1 teaspoon rosemary
- 330 g (1 1/2 cup) cooked basmati rice (according to package instructions)
- Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet, until they are about 1/2-inch thick. Season with salt and pepper.
- In a large non-stick skillet, over medium heat, warm 1 tablespoon of olive oil. Add the zucchini and sautée for 6 minutes, stirring occasionally.
- Add the shallot and sautée for 1 more minute.
- Add the cherry tomatoes and rosemary and cook for 2 minutes. Season with salt and pepper.
- Remove to a plate and set aside.
- In the same pan, add the remaining tablespoon of oil. Add 2 chicken breast to the skillet, rounded side down and cook 5 minutes. Flip the chicken and cook the second side for about 5 minutes.
- Remove the chicken breast on a plate and cover it with aluminum foil to keep warm.
Repeat steps 6-7 with the remaining breast halves.
- Add the wine to the skillet and bring it to a boil. Add the vegetables again and boil them for 1 more minute, stirring once or twice. Remove to a plate.
- Serve warm with chicken breasts over cooked rice.
Tips and Tricks:
- Always place the chicken breasts carefully in the pan starting with one end closest to you to avoid splattering hot oil on yourself.
- If the chicken sticks to the pan, it’s not ready to be flipped yet. Wait about one more minute and then it should release, but don’t force it.