Balsamic Roasted Chicken and Vegetables

Balsamic Roasted Chicken and Vegetables

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From: Diabetic Living Magazine

Oil and balsamic vinegar are the simple flavors that merge roasted chicken and vegetables together in this healthy recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total) (see Tip)
  • ¼ cup balsamic vinegar
  • 2 tablespoons olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 3 cups sliced zucchini
  • 3 cups sliced yellow summer squash
  • 2 cloves garlic, minced
  • ¼ cup snipped fresh basil
  • 3 tablespoons grated Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Place chicken breast halves in a foil-lined 2-quart baking dish. Drizzle with 2 tablespoons of the balsamic vinegar and 1 tablespoon of the olive oil. Sprinkle both sides of chicken evenly with the salt and pepper. Place the zucchini, summer squash and garlic in a foil-lined large shallow baking pan. Drizzle with the remaining 2 tablespoons balsamic vinegar and 1 tablespoon olive oil; toss to coat. Spread vegetables in an even layer.
  2. Roast chicken and vegetables, uncovered, about 20 minutes or chicken is no longer pink (170°F) and the vegetables are tender, stirring vegetables once halfway through roasting time. To serve, place a chicken breast and vegetables on each of four serving plates. Sprinkle the vegetables with basil and Parmesan cheese.
  • Tip: Use a total of 1 to 1¼ pounds of chicken. If 4 smaller chicken breasts are not available, use 2 to 3 chicken breasts. If you use chicken breast halves larger than 4 ounces each, add 5 to 10 minutes more roasting time or until chicken is no longer pink (170?F).

Nutrition information

  • Serving size: 1 chicken breast half and ¾ cup vegetables
  • Per serving: 209 calories; 10 g fat(2 g sat); 2 g fiber; 10 g carbohydrates; 19 g protein; 44 mcg folate; 50 mg cholesterol; 8 g sugars; 505 IU vitamin A; 36 mg vitamin C; 91 mg calcium; 1 mg iron; 284 mg sodium; 693 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 2 lean protein, 2 vegetable, 1½ fat

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