1 1/2 lb boneless, skinless chicken breasts
1/4 teaspoon kosher salt
1/4 teaspoon pepper
2 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh Italian parsley, coarsely chopped
1 teaspoon dried Italian seasoning, divided
1/2 cup dry white wine
2 medium yellow squash
1 medium zucchini
1 cup fresh green beans
3 fresh garlic cloves, coarsely chopped
1 cup matchstick carrots
1 cup pre-diced onions
1 (14.5-oz) can diced fire-roasted tomatoes (undrained)
- Preheat large sauté pan on medium-high 2–3 minutes. Season chicken with salt and pepper (wash hands). Place 1 tablespoon oil in pan, then add chicken; cook 2–3 minutes on each side or until browned. While chicken cooks, chop parsley.
- Add parsley, 1/2 teaspoon Italian seasoning, and wine to chicken. Reduce heat to medium-low and cover; simmer 6–8 minutes or until 165°F.
- Cut squash and zucchini in half lengthwise; then cut into 1/4-inch-thick slices. Trim ends of beans; cut into 2-inch-long lengths. Chop garlic.
- Remove chicken from pan. Add 1 tablespoon oil, 1/2 teaspoon Italian seasoning, and garlic to pan; cook 1 minute. Stir in remaining ingredients (except tomatoes); cook and stir 5–7 minutes or until vegetables begin to soften.
- Stir in tomatoes; cook 4–5 more minutes or until vegetables are tender. Transfer vegetables to serving dish. Slice chicken, arrange over vegetables, and serve with pasta.
CALORIES (per 1/6 recipe) 220kcal; FAT 8g; CHOL 65mg; SODIUM 270mg; CARB 11g; FIBER 3g; PROTEIN 25g; VIT A 80%; VIT C 30%; CALC 6%; IRON 10%
12 oz whole-grain penne pasta
2 tablespoons shredded Parmesan cheese
1 tablespoon herb garlic butter
- Prepare pasta following package instructions.
- Drain pasta; return to saucepan. Stir in cheese and butter. Serve.
CALORIES (per 1/6 recipe) 220kcal; FAT 3g; CHOL 5mg; SODIUM 70mg; CARB 39g; FIBER 4g; PROTEIN 11g; VIT A 2%; VIT C 0%; CALC 4%; IRON 10%
- Complete your meal with a fresh salad blend, garlic bread, and a fruit or lemon pie for dessert.
- Primavera means “spring style” and this meal really highlights fresh vegetables. Avoid overcooking the vegetables to retain the most vibrant color and crisp flavor.
Recipe Version poul0072