I took a good recipe and tweaked it a bit to make a truly yummy (and healthy) one dish meal. You could use any vegetables you like, but we liked the ones listed in the recipe below.
Ingredients:
1.5 pounds chicken breast
1/4 tsp salt
1/4 tsp pepper
3 Tbsp and 1 tsp olive oil
1 Tbsp Italian seasoning OR 1 tsp dried oregano, 1 tsp dried basil, and 1 tsp dried parsley
1 Red onion, thinly sliced
4-6 cloves garlic, crushed
1 pint grape tomatoes, halved
3 carrots, julienned
2 yellow squash, julienned
2 zucchini, julienned
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 tsp red pepper flakes
zest of 1/2 of a lemon
10 basil leaves, chopped
16 oz farfalle (bow-tie) pasta
1 cup grated parmesan cheese
Directions:
Sprinkle salt and pepper on the chicken then cut it into bite-sized chunks. Heat the 1 tsp of olive oil in a non-stick skillet. Add the chicken and cook over medium heat until cooked through (5-10 min). Set aside.
Combine all of the chopped vegetables - EXCEPT TOMATOES- in a large bowl. Add 3 Tbsp olive oil and the Italian seasoning then toss to coat the vegetables. Place in a 9x13 baking dish and roast in an oven preheated to 450 degrees. Stir the vegetables every five minutes and cook until the carrots are tender (about 15-20 min.) Add the tomatoes to the vegetables during the last five minutes of roasting.
While the vegetables are roasting, cook the farfalle pasta until al dente. Drain and place in a large bowl. Add the chicken, roasted vegetables, red pepper flakes, lemon zest, and basil. Add salt and pepper to taste. Serve immediately, topping each serving with parmesan cheese as desired. Serves 4-6 people. Approximately 500 calories per serving.
