Tag Archives: dieting

Chicken Vegetable Bake

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Several years ago when I subscribed to http://www.annecollins.com/ for losing weight, I gathered ideas from other recipes, and came up with my Chicken Vegetable Bake. I don’t add any sides to it, because it’s filling enough all by itself. The liquids from the ingredients blend to create an aromatic, flavorful broth, so this dish is best served in bowls. My recipe makes two large portions, but if you were serving a crusty bread and a side (like creamy risotto) with it, you could feed three instead. This has more veggies than chicken in ratio, but you certainly won’t notice. YUM! If you split this recipe into two large portions, the calories are only 210, about 25g protein, and less than 2g fat. *I don’t have a photo of my dish, but here’s a photo by spazzle.net that has similar ingredients.

photo of similar dish by spazzle.net

 

Ingredients:

1 large boneless chicken breast, cut into bite-sized chunks
1 large onion, sliced into bite-sized chunks
2 large tomatoes, cut into bite-sized chunks
2 medium zucchini, cut into bite-sized chunks
2 tsp. minced garlic (I use jarred, and use more like 3 or 4 tsp.)
2 Tbs. freshly chopped rosemary (or 2 tsp. dried)
1/4 cup or so of Balsamic vinegar
2 bay leaves
Salt & Pepper to taste

*Use a baking dish that’s small enough so the ingredients crowded in, but not overflowing. Too big, and it may turn out drier. I use a large square casserole dish, maybe about 3 quarts in size.

Instructions:

Preheat oven to 350 degrees.

Combine all ingredients in baking dish, mix well. The Balsamic vinegar is not an exact measurement. Drizzle until you feel you’ve used enough, and don’t be afraid of it. Balsamic is great!

Bake covered for 45 minutes, stirring every 10 or 15 minutes or so to prevent sticking. Remove bay leaves, and serve.

(Post note: I first posted this on my work blog, but need to transfer my recipes to my personal blog. This recipe can also been seen at http://www.kitchenkraftinc.wordpress.com/, and possibly on my Blogspot blog at http://www.beth-gould-becoming-frugal.blogspot.com/, as I’m trying to see which blogging format I like best.)

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