Chicken with vegetables and potatoes, the delicious but dietary recipe. It only has 340 calories!
Chicken with vegetables and potatoes is a delicious yet dietary recipe that packs flavor without the guilt. With only 340 calories per serving, it’s a perfect choice for those looking for a wholesome meal that doesn’t compromise on taste.
Ingredients
- 1 kg of chicken fillet (approximately 2.2 pounds)
- 150 ml of tomato sauce (approximately 2/3 cup)
- 100 ml of water (approximately 7 tablespoons)
- 7 cherry tomatoes, cut into pieces
- 6 small potatoes, cut into pieces
- 3 cloves of garlic, minced
- 2 peppers, cut into pieces
- 1 onion, chopped
- Enough butter
- A drizzle of olive oil
- Enough light mozzarella
- Enough Provençal herbs
- Enough pepper
- Enough salt
Preparation
- Seasoning and Cooking the Chicken Start by seasoning the chicken fillets with salt and pepper on both sides. Dredge them in flour and set aside. In a non-stick pan, melt some butter with a drizzle of olive oil. Brown the chicken fillets on both sides and then transfer them to a plate.
- Boiling the PotatoesBoil the potato pieces in plenty of salted water until they are fork-tender. Drain them and set aside.
- Preparing the Vegetable SauceHeat a drizzle of oil in a non-stick pan. Sauté the chopped onion, peppers, cherry tomatoes, and minced garlic until they are soft and fragrant. Add the tomato sauce and water, followed by the sliced potatoes. Season with salt and sprinkle in some Provençal herbs. Mix well and let it simmer.
- Combining IngredientsOnce the sauce has thickened slightly, add the cooked chicken fillets to the pan. Top them with light mozzarella cheese. Turn off the heat and transfer the pan to a preheated oven. Bake at 200°C for 10 minutes, or until the cheese is melted and bubbly.
Nutritional Information
This chicken with vegetables and potatoes recipe provides a balanced mix of protein, carbohydrates, and vitamins. With only 340 calories per serving, it’s a nutritious option for any meal.
Benefits of the Recipe
- High in protein from the chicken fillets.
- Rich in vitamins and minerals from the vegetables.
- Low in calories, making it suitable for those watching their weight or following a dietary plan.
Variations and Substitutions
Feel free to customize this recipe to suit your taste preferences. You can swap out the vegetables for your favorites or add additional spices for extra flavor.
Tips for Serving
For a complete meal, serve this dish with a side of steamed greens or a fresh salad. It also pairs well with crusty bread or rice.
Storage and Reheating Instructions
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply microwave until heated through or warm in a skillet on the stove.
Conclusion
Chicken with vegetables and potatoes is a versatile and satisfying dish that’s perfect for any occasion. With its delicious flavor and low calorie count, it’s sure to become a favorite in your household.