Easy Oven Baked Chicken Breasts with Microwave Steamed Squash

Updated:Apr 16,2014




Easy Chicken and Squash

Easy Oven Baked Chicken Breasts with Microwave Steamed Squash


 

Description

Makes 4 servings

About $2.16 per serving 

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

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

  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:

Calories172 
Total Fat3.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat 1.0 g
Cholesterol73 mg
Sodium 403 mg
Carbohydrates8 g
Fiber2 g
Sugars5 g
Protein26 g

Dietary Exchanges:  2 vegetable, 3 lean meat


Recipe copyright © 2014 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.



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