March 29, 2015

Skinny Tuscan Chicken over Summer Squash "Noodles"


Unseasonably cold weather got you down?  This lightened-up Tuscan chicken is sure to incite thoughts of spring!  It's light, healthy, and full of flavor but without all the carbs.  Boiled summer squash is used in place of pasta and paired with a delicious, creamy, veggie-packed topping spooned over juicy, herbed chicken. 





Ingredients:
Yields 4 servings 

  • 1 lb boneless, skinless chicken breast
  • 1/2 tsp dried parsley
  • 1/2 tsp dried sage
  • 1/4 tsp dried rosemary
  • 1 tbsp avocado oil
  • 1/2 c red onion, julienned 
  • 2 large garlic cloves, finely minced
  • 1/4 c dry white wine
  • 3 tbsp butter, divided
  • 8 oz mushrooms, roughly chopped 
  • 1 c tomato, diced 
  • 2 c packed fresh baby spinach 
  • 1 tsp freshly squeezed lemon juice
  • 1 tbsp flour 
  • 1/3 c fat-free milk 
  • 1 tbsp grated Parmesan cheese 
  • 4 large summer squash (combination of green and yellow)
  • Salt, to taste 
  • Pepper, to taste

Directions:

Butterfly (or pound) the chicken to 1/2-inch thickness and cut into 4 even pieces.  Season the chicken on both sides evenly with salt, pepper, parsley, sage, and rosemary. 

Heat the avocado oil over medium heat in a large skillet.  Add the onion and cook until soft, about 6 minutes.  Add the garlic and cook for 1 minute longer.  Brown the chicken on both sides for 1 minute on each side.  Remove the chicken from the skillet.  Set aside and keep warm.

Add the white wine and butter to the hot skillet.  Add the mushrooms and cook for 5 minutes.  Stir in the tomato and spinach.  Season with salt and pepper.  Squeeze lemon juice over all.  Cook until the spinach is wilted down, about 2 minutes.  Pour the contents of the skillet into a bowl and set aside.

Using the same skillet, melt the remaining 1 tbsp of butter.  Whisk in the flour.  Stir in the milk and continue to cook until the mixture bubbles.  Pour the set-side vegetables back into the skillet (along with the juices) and stir well to combine.  Stir in the Parmesan cheese.

Place the chicken back in the skillet and cover it with the vegetable mixture.  Cover and cook for 15 to 20 minutes, or until the chicken is cooked through.  Season with salt and pepper, to taste.

Meanwhile, bring a large pot of water to a boil.  Using a vegetable peeler, spiralizer, or mandoline, cut the squash into very thin slices.  Add the squash to the boiling water.  Boil for 1 1/2 minutes, and drain immediately.  Season with salt and pepper.  Cover and keep warm until ready to serve.

Place the cooked squash "noodles" in the center your serving plates.  Top with a piece of chicken and pour the vegetable mixture over all.   Garnish with Parmesan cheese and parsley.

Enjoy!
 

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