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
- 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.
- Meanwhile, in pot of boiling water cook pasta for about 10 minutes or until tender but firm. Drain and set aside.
- 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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