When you work long days sometimes the last thing you want to do is go home and make a meal, but I have got an easy 1 pan dish that will make dinner time easy and it takes only 30 minutes. Plus it is super easy and healthy. I call it my Italian Stir Fry; why because it is low is sodium and high in MUFA's (Monounsaturated, Fatty Acids). WHich helps to keep the weight down and the body healthy.
Ingredients:
1 package of chicken breast of tenders (diced)
1 cup fresh broccoli
1/2 zucchini sliced
1/2 squash sliced
1 TBSP canola oil
1 tsp garlic
1 tsp pesto (already made)
1 cup instant brown rice
1/4 cup light Italian Dressing
1 TBSP Parmesan Cheese
1/2 can low sodium diced tomatoes
In a saute pan heat oil and garlic, add your chicken and vegetables and let it all cook together, on medium low heat. Once the chicken is just about cooked, place your rice, tomatoes and pesto, stirring all together. Lower the heat and let it simmer for about 15 minutes. Sprinkle with Parmesan cheese and serve.
Tips:
This is a complete meal, great for the whole family. The MUFA's are from the oil, and pesto (pine nuts). If you are not a big fan of chicken add tofu, shrimp, or salmon. This is also a great lunch for the next day. Serve with a salad and enjoy.
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