Sunday, July 31, 2011

Sauteed Garlic Chicken with Sweet Tomatoes and Feta

Have 20 minutes?  Dinner doesn't always need to take hours to really hit the spot.  I've realized that some of the easiest dinners can be most satisfying (plus you have time to do things you really wanna do!)  This easy chicken dish is ready in a snap (better for you than take out or prepared meals) and is full of flavor and fits into your summer meal plan.  It's full of protein, whole grains, fiber, and veggies for that balanced meal.  Aim for half of your plate to be veggies!

Garlic Chicken with Tomatoes and Feta
Serves 4

Ingredients:
1 pound of boneless, skinless chicken breast
1/4 cup of flour
Garlic powder
2 Tbsp olive oil
3/4 pound of whole-wheat pasta (linguine or angel hair)
1 can of stewed tomatoes
1 sweet onion, chopped
2 cloves of garlic, chopped
1 Tbsp dried Oregano
1/2 cup of feta cheese, crumbled

Directions:
Cut the chicken breast into strips and dredge in flour.  Heat 1 Tbsp of olive oil in a pan over medium heat, add garlic and onion and cook for 2 minutes.  Add chicken (sprinkle on some garlic powder) and cook for 5 minutes on one side, flip and cook until done.  Cook pasta as directed.  Add the tomatoes, 1/3 cup of feta, remaining olive oil, and dried oregano and cook for 5 minutes.  Top with additional feta cheese for garnish.

Serve this with steamed vegetables (zucchini and summer squash would be wonderful) and a side salad to complete your meal!

Nutrition facts: 4 oz of chicken (about the size of a deck of cards, 3/4 cup of pasta with sauce)
~475 calories, 44 g protein, 34 g carbs, 18 g fat, 7 g fiber, 450 mg sodium

Get out and do what you like to do... and fuel your body right!

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