This recipe is a great mix of protein, vegetables and grains; all the ingredients for a balanced meal.

Ingredients

• 20 mL (4 tsp) canola oil
• 1 small eggplant (about 250 g/8 oz), chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 7 mL (1 1/2 tsp) herb de Provence
• 1 can (796 mL/28 oz) diced tomatoes with juices (no salt added)
• 250 mL (1 cup) sodium-reduced chicken broth
• 250 g (8 oz) boneless skinless chicken, diced
• 1 zucchini, chopped
• 1 yellow bell pepper, chopped
• 500 mL (2 cups) whole-wheat rotini pasta

Nutritional info per serving (1 of 4)

Calories                        336
Protein                         23 g
Sodium                         217 mg
Potassium                     885 mg
Total fat                        8 g
Saturated fat                 1 g
Cholesterol                   41 mg
Carbohydrates             48 g
Fiber                             7 g
Sugars                          10 g
Added sugars                0 g

Directions

1. In large saucepan, heat 10 mL (2 tsp) of the oil over medium high heat and add eggplant, onion, garlic and 5 mL (1 tsp) of the herb de Provence. Cook, stirring for about 8 minutes or until starting to become golden. Add tomatoes and broth and bring to the boil. Reduce heat and simmer for about 10 minutes or until slightly thickened.
2. Meanwhile, in pot of boiling water cook pasta for about 10 minutes or until tender but firm. Drain and set aside.
3. In large nonstick skillet, heat remaining oil over medium high heat and cook, chicken, zucchini and pepper with remaining herb de Provence, stirring constantly for about 8 minutes or until chicken is no longer pink inside. Stir into tomato mixture and cook for 5 minutes. Serve over cooked pasta.

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