Chicken and Vegetable Saute

For the first time in a while, dinner fell flat. Every so often, you have to make something that is actually mildly healthy. After last night’s indulgent meatloaf, we pulled something out of the “to be tested” pile. This is one of those dishes that tastes exactly like what I expect diet food to taste like. It’s a solid dish, but could use a little help in the flavor department. Go ahead and try it, but you’ve been warned.


1 tbsp olive oil
3 tbsp flour
3 boneless skinless chicken breasts
1 package grape tomatoes
3 cloves garlic, sliced thinly
1 cup water
Salt and pepper
4-8 oz fresh green beans, snapped

Heat olive oil in a large skillet over medium to medium-high heat. Dredge chicken in flour, shake off excess, and cook in oil until golden brown, about 3-5 minutes. Flip over and add water, tomatoes, garlic, salt, and pepper to pan. Stir the vegetables a bit to mix the seasonings in. Bring water to a simmer and cover. Cook for 12 minutes. Uncover, add green beans, and cook for 5 more minutes. Serve the chicken and vegetables only (do not use the liquid in the pan as a sauce). Makes 2-4 servings.

I served it with…


1 tbsp olive oil
1/2 cup long grain white rice
1 cup water
Zest from one lemon
Parmesan to taste

In a small pot, heat olive oil over medium heat. Add rice and stir until coated. Cook over medium for 5 minutes. Add water and bring to a boil. Once boiling, reduce to a low simmer and cover. Cook for 12-15 minutes, stirring occasionally. Once rice is fully cooked, add lemon zest and Parmesan to taste.


About Gerard

Fun-loving, well-read foodie.
This entry was posted in Dinner and tagged , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s