Chicken with Vegetable Marinara
High Fiber Recipe
Chicken with Vegetable Marinara includes egg plant, bell pepper and zucchini add lots of healthful fiber. Add chicken or vegetable stock, spaghetti sauce, chicken breast meat and serve on French bread. Sprinkle with Parmesan. Yummy!
1 pound eggplant, peeled and cubed
1 red bell pepper, seeded and cubed
1 large zucchini, peeled and cubed
1/4 cup chicken or vegetable stock
4 cups purchased spaghetti sauce
1 tablespoon olive oil
1-1/4 pound boneless skinless chicken breast halves
1/4 cup lemon juice
4 slices French bread, toasted
2 tablespoons grated Parmesan cheese
Turn on broiler. Combine first 4 ingredients in a heavy nonstick skillet over medium high heat. Cover skillet and simmer 4 to 5 minutes, or until vegetables are tender and liquid is almost evaporated. Stir in spaghetti sauce and cook until mixture is heated throughout. Set aside and keep warm.
While sauce is cooking, brush chicken with oil and season with pepper to taste. Arrange on a broiler pan and broil 4 minutes per side until chicken is opaque throughout. Remove chicken from broiler and immediately drizzle with lemon juice. Serve chicken on toast.
Spoon sauce over chicken, sprinkle with Parmesan and serve.
Recipe makes 4 servings
Calories: 458; Fat: 12.1g; Cholesterol: 84mg; Protein: 42g; Carbohydrates: 45.2g; Fiber: 8.7g; Sugars: 6.6g; Sodium: 1371mg
24 percent calories from fat
Dietary Exchanges: Vegetable: 1.6, Fruit: 0.1, Bread: 1.0, Lean meat: 0.2, Fat: 0.7, Very lean meat protein: 4.3
High Fiber Tip
Fruits can provide up to five grams of fiber in a single serving.