Try this tasty pasta-free primavera by Melissa Perry, a registered dietitian at Orlando Health Cancer Institute. It's an easy way to feed your family more vegetables! If you want to make this a meat-free dish, omit the chicken breasts.
Ingredients:
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2 tablespoons olive oil
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1 tablespoon garlic, minced
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2 cups broccoli florets, steamed until tender
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1/2 small red onion, chopped
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1 cup cherry tomatoes, halved
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1 red bell pepper, sliced
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1/2 cup frozen green peas, defrosted
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2 tablespoons parsley, chopped
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Red pepper flakes, to taste
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Salt and pepper, to taste
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3 cups butternut squash noodles
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3 cups zucchini noodles
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2 chicken breasts
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2 tablespoons fresh lemon juice
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1/4 cup shredded Parmesan cheese
Instructions:
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Steam broccoli until tender. Drain any excess water and set aside.
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Toss the chicken breasts with 1 tablespoon olive oil and lightly season with salt and pepper, to taste. Bake the chicken in a preheated oven at 400 degrees for about 22 to 25 minutes, or until it reaches an internal temperature of 165 degrees. Once chicken is cooked, chop into bite-size pieces and set aside.
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Over medium heat, warm 1 tablespoon olive oil in a large skillet. Once heated, add the garlic, onions and red pepper flakes. Cook for about 3 minutes or until the onions are translucent.
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Add in the vegetables (except for the broccoli, butternut squash noodles and zucchini noodles). Season with salt and pepper to taste. Cook for about 3 minutes for the bell pepper to soften.
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Add the butternut squash noodles, zucchini noodles, parsley and lemon juice. Cook until the noodles are al dente, about 3 to 4 minutes.
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Add the chicken, broccoli and parmesan cheese. Stir to combine.
Nutrition Facts per serving:
Calories: 397
Fat: 10.8 g
Saturated Fat: 1.6 g
Sodium: 102 mg
Carbs: 24 g
Fiber: 5.5 g
Protein: 34 g
4 servings