Heart-Healthy Nutrition: Chicken with Peapods and Zucchini

by Dr. Stephen Sinatra
Filed Under: Recipes, Entrees
Last Reviewed 02/06/2014

zucchiniMost of us know that tomatoes are a fruit, but did you know that zucchini—which looks like a cousin to cucumbers—is a fruit, too?

This summer squash, which was first introduced to the Europeans in the 1900’s, is not only low in calories (an entire squash has just about 30 calories), it’s filled with lutein, vitamins C and A, folate, and potassium.

Zucchini is delicious steamed, or coated with olive oil and broiled on the grill. Plus, here’s another favorite zucchini recipe from our kitchen.

Chicken with Peapods and Zucchini

8-oz. boneless breast of chicken
2 T. peanut or olive oil
12 sliced mushrooms
1 tsp. dried basil, crushed
2 cloves garlic, crushed, or one T. dried garlic
1 T. dried onion
1 medium zucchini
1 cup peapods
1 oz. white wine
Grated parmesan cheese
Brown rice or whole wheat pasta, cooked
Fresh parsley, chopped

Slice boneless breast of chicken into two-inch by one-half inch strips. Heat two tablespoons of peanut or olive oil in wok or fry pan. Add chicken, mushrooms, dried basil, garlic, onion, zucchini, and peapods.

Spoon-sauté until chicken is done. Add one ounce of white wine (optional). Simmer gently until zucchini and peapods are tender. Serve over pasta with grated cheese, or serve with brown rice. Garnish with parsley.

Now it’s your turn: What’s your favorite way to enjoy zucchini?

 

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