Easy Oven Baked Chicken Breasts
with Microwave Steamed Squash

Description

Prep time: 10 minutes; Cook time: 25-30 minutes

Ingredients

• Cooking spray
• 4 boneless, skinless chicken breasts halves (4 ounces each), visible fat removed
• 1/3 cup fat-free Italian or Balsamic Vinaigrette dressing

Preparation
 

1. Preheat oven to 350°. Lightly spray a 9 x 13 baking dish with cooking spray.
2. Trim visible fat from chicken (optional – pound to even thickness)
3. Place chicken breast halves in baking dish, spoon half of the dressing evenly over the chicken. Flip chicken with a fork and spread remaining dressing evenly over the chicken.
4. Bake uncovered at 350° for 25-30 minutes until chicken is tender and no longer pink.

TIP: Allow the chicken to stand at least 10 minutes before you slice it so the juices redistribute throughout the meat.

Microwave-Steamed Squash

Prep time: 10 minutes; Cook time: 7 minutes

Ingredients

• 3 medium squash (any combination of zucchini or yellow squash)
• 1 small tomato
• 1 teaspoon Italian seasoning
• 3 tablespoons water

Preparation
 

1.  Wash squash and tomato, remove ends of squash with a knife. Slice squash in ¼ inch thick slices. Dice tomato.
2. Add water to a microwave-safe covered dish. Add squash and tomato and sprinkle with Italian seasoning.
3. Microwave covered on high 5-7 minutes until vegetables reach desired softness.

Per serving:

Dietary Exchanges:  2 vegetable, 3 lean meat




Recipe copyright © 2011 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.