Lean chicken, slim zucchini, skinny waist. Wide smile, full stomach, big taste. Sounds like the perfect meal for only 20 minutes of work.
Here's the skinny:
1 pound chicken thighs >
4 medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
1 teaspoon salt >
1/4 teaspoon salt
2 tablespoons butter >
1 tablespoon olive oil
2 cups cooked white rice >
1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
1/4 cup shredded Parmesan cheese (1 ounce) >
1/4 cup snipped fresh parsley
Nutritional Highlights
390 (before)
190 (after)
21 g (before)
5 g (after)
9 g (before)
1 g (after)
780 mg (before)
230 mg (after)
21 g (before)
28 g (after)
10 % (before)
30 % (after)
8 shallots or 1 large onion
4 medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon olive oil
1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
1/4 cup snipped fresh parsley
Nutritional Information
1 chicken breast half and 1/2 cup rice:
Calories 190 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 65mg; Sodium 230mg; Total Carbohydrate 9g (Dietary Fiber 1g, Sugars 2g); Protein 28g
% Daily Value
Vitamin A 20%; Vitamin C 30%; Calcium 4%; Iron 10%
Exchanges
0 Starch, 1/2 Other Carbohydrate, 3 1/2 Very Lean Meat, 0 Medium-Fat Meat, 1/2 Fat
Carbohydrate Choices
