Skillet tomato chicken
CSIRO Total Wellbeing Diet
Main Meals (Dinners)
2 peopleServes
2
2
| Prep | 15 min | |
| Cook | 5 min |
- Extra virgin olive oil, 2 teaspoon(s)
- Chicken breast, lean, raw, 300 g, cut into strips
- Garlic, minced or crushed, 2 teaspoon(s)
- Dried mixed herbs, 2 teaspoon(s)
- Mixed vegetables, frozen, 2 cup(s)
- Diced tomatoes, canned, salt reduced, 1 x 400g can(s)
- Baby spinach, 1 handful(s)
Method
Heat oil in a non-stick frying pan. Add chicken and cook, while stirring, for 4 to 5 minutes, until browned. Add garlic and dried mixed herbs, and cook for a further 5 minutes.
Add the mixed vegetables, tomatoes and ¼ cup of water and bring to a boil. Reduce heat to low, cover and simmer for 5 minutes, until chicken is cooked through.
Stir through spinach to wilt, and serve.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 2.5 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 306 |
| Protein | 38.6 g |
| Total fat | 7.1 g |
| - Saturated fat | 1.5 g |
| Total carbohydrates | 16.1 g |
| - Total sugars | 10 g |
| Fibre | 5.5 g |
| Sodium | 155 mg |