Compiled by Barbara Day, M.S., R.D., C.N.
Here’s an easy recipe that you can make in your microwave oven. It’s a good source of protein
as well as vitamin C and vitamin A. You have a complete meal in 15 minutes. You can find
more easy-to-fix recipes at www.ziploc.com.
Nutritional Information Per Serving: 277 calories, 22 grams protein, 6 grams of fat, 34 grams of CHO, <1 gram of fiber, 590 mg sodium.
Preparation Time: 10 minutes Cook Time: 6 – 7 minutes
Serves: 2 servings
- 1 boneless, skinless chicken breast half, cut into bite-size pieces
- 1 (15.8 oz) can cannelloni beans or other white beans, drained
- 1 cup loosely packed fresh spinach leaves
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- ½ teaspoon dried crushed rosemary
- ¼ teaspoon red pepper flakes
- pinch of salt
- 2 tablespoons reduced fat parmesan cheese
- ¼ cup halved cherry tomatoes
Combine all ingredients in a medium or large Ziploc® Zip n’ Steam™ bag. Seal bag and shake gently to combine ingredients. Pat ingredients into a single layer. Place bag in the microwave. Microwave on full power for 6 ½ to 7 minutes (Medium bag) or 5 ½ to 6 minutes or until chicken is cooked through, with no trace of pink. If needed, continue microwaving at 30-second intervals until done. Allow bag to stand for 1 minute before handling. Shake gently to distribute ingredients. Carefully open bag and serve. Garnish with 2 tablespoons reduced fat parmesan cheese and ¼ cup halved cherry tomatoes.
- 1 boneless, skinless chicken breast half
- 1 (15.8 oz) can cannelloni beans or other white beans
- fresh spinach leaves
- lemon juice
- olive oil
- crushed rosemary
- red pepper flakes
- reduced fat parmesan cheese
- cherry tomatoes
Image from: www.expotv.com
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.