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Italian Chicken Skillet

If you’re looking for a way to make chicken more enticing, here’s your answer. The vegetables and spices make this a great one-dish meal.


Cooking spray
1 teaspoon corn oil
1 clove minced garlic (or more to taste)
¼ cup diced onion
1 whole chicken breast (approximately 8 ounces), skin and bones removed, diced into bite-sized pieces
1 7-ounce can mushroom stems and pieces, drained and rinsed
1 small zucchini squash, quartered lengthwise and diced into bite-sized pieces
1 14-ounce jar spaghetti sauce
½ cup water
1/8 teaspoon red pepper flakes
4 cups cooked pasta

1. Coat a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add garlic and onion. Cook until onion turns clear (about 3 minutes), stirring frequently.
2. Add chicken and cook until no longer pink (about 7 minutes). Stir in mushrooms, zucchini, spaghetti sauce, water and red pepper flakes.
3. Reduce heat to low, cover and cook for 10 minutes, stirring periodically. Serve over hot pasta.

3 starch
3 vegetable (or 1 carbohydrate)
2 lean meat
½ fat

Calories: 441
Total fat: 9 gram
Saturated fat: 1 gram
Cholesterol: 67 milligrams
Sodium: 808 milligrams
Carbohydrate: 62 grams
Dietary fiber: 6 grams
Sugars: 4 grams
Protein: 28 grams

L. Holzmeister, P. Geil. Diabetes Nutrition A to Z. American Diabetes Association, 2001.

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