Low-Fat Chicken and Veggie Saute
- Ready In:
- 20mins
- Ingredients:
- 12
- Serves:
-
2
ingredients
- 2 cloves garlic, minced
- 1⁄2 cup chicken broth
- 8 ounces boneless skinless chicken breasts, cut into strips
- 1 (15 ounce) can whole roma tomatoes, drained and coarsely chopped (I used yellow Roma tomatoes)
- 4 ounces sliced fresh mushrooms (I used baby Portabellas)
- 3 green onions, sliced (green and white parts)
- 2 cups fresh spinach, torn into pieces
- 1⁄8 teaspoon dried parsley
- 1⁄8 teaspoon oregano
- 1⁄8 teaspoon basil (or 1/4-1/2 tsp. dried Italian seasoning in place of parsley, oregano and basil)
- 1⁄4 teaspoon salt
- ground black pepper, to taste
directions
- In skillet, add 1/4 cup chicken broth.
- Add chicken and garlic, season with some salt and black pepper.
- Over medium heat, cook until chicken is no longer pink, about 3-4 minutes, stirring occasionally.
- Add remaining broth, tomatoes, mushrooms, green onion, and seasonings.
- Cook for about 2-3 minutes until veggies are soft.
- Add spinach and cook for 1-2 more minutes, stirring often.
- Serve over hot, cooked rice or eat alone (great for lo-carbers!).
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Reviews
-
A very good meal for a steamy summer night! I made a few adjustments since I started with about 1 1/2 lbs.of chicken breast. I needed a bit more broth, added a lot more green onion and seasoned with a teaspoon of Italian herb blend plus additional basil and oregano. We had it over Easy Rice and Orzo #16247. and everything was eaten up. Thanks for a light,tasty meal.
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My husband and I have turned into health-conscious eaters and this delightful chicken recipe proved to be both healthy and tasty! My finicky husband even commented how delicious it was and determined it "a keeper" in my low-fat recipe stash. The fresh spinach provided that splash of color that would rate this dish in the "For Company" category. I served this dish with whole wheat vermicelli the first night and reheated the leftovers served on Ronzoni brand penne rigate with freshly grated parmesan later in the week. Will definitely make again!
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I really enjoyed this. I had everything I needed, had to sub a sliced leek for the green onions. I took a different approach to it. I sprayed a non-stick pan, and sauteed the chicken for a few minutes, then added the leek, mushrooms, and garlic. I let that cook for a few minutes. I nuked my spinach (frozen) in an uncovered bowl for 4 minutes. It comes out dry. I omitted the chicken broth due to the moisture from all the veges, etc. I tossed it all together, simmered it for a few minutes. I had to uncover it to reduce the liquid (I DID drain the tomatoes). This was very tasty. I sprinkled a little parmesan cheese over the top. Yummy!
RECIPE SUBMITTED BY
Manda
Glen Burnie, MD
I am a single gal, living on my own; currently working as an Occupational Therapist & living in Cumberland, MD. (It is "God's Country" out here...beautiful!) I LOVE to cook and bake, and love anything that looks, tastes, smells, or even closely resembles a veggie. I LOVE moo-cows, and therefore, cannot bring myself to eat any part of the adorable critters (i.e. NO RED MEAT!!)
I love the outdoors, and pride myself on being the master griller on the fire pit.
My mother's side of the family is 100% Polish, so I have an inborn passion for cooking...unfortunately, along with that comes a love of eating, too!! But, hey..u only live once, so I say "EAT, DRINK, and BE MERRY!!!"