Cooking at Home - Chicken Ratatouille

Cooking - Home Food Fish Vegetable Fruit Meat - iStocck
Published Tuesday, May 22, 2018

Prep time: 20 minutes

Cook time: 18 minutes

Makes:   6 Servings 

This is the perfect one-dish dinner when the garden is in full swing. It is a traditional French stew, originating in an area that is present day Nice. It is a delicious dish that can be served hot or cold.

Ingredients

  • 1/4 tablespoon Canola oil
  • 12 1/2 ounces Chicken breast, boneless, skinless, fresh or frozen, raw, 1/2" diced
  • 1/4 cup Zucchini, fresh, unpeeled, 1/2" diced
  • 2/3 cup Eggplant, fresh, unpeeled, 1/2" diced
  • 1/3 cup Onions, fresh, peeled, 1/4" diced 
  • 1/4 cup Green peppers, fresh, 1/4" diced
  • 3 tablespoons Mushrooms, fresh, thinly sliced
  • 1/4 teaspoon Salt, table
  • 3/4 cup Tomatoes, with juice, canned, diced, garlic, oregano, and basil
  • 1 clove Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
  • 1/2 tablespoon Basil, dried
  • 1/8 teaspoon Black pepper, ground
  • 1/2 teaspoon Balsamic vinegar
  • 1/2 teaspoon Lemon juice, fresh or bottled
  • 1/2 tablespoon Parsley, fresh, minced

Directions

  1. Heat oil on medium-high in a medium skillet.
  2. Add chicken and saute on each side for about 3 minutes or until lightly browned.
  3. Add zucchini, eggplant, onion, green pepper, mushrooms, and salt. Cook for an additional 5 minutes until onions are tender. Stir often.
  4. Add diced canned tomatoes with juice, minced garlic, dried basil, black pepper, and balsamic vinegar. Bring to a boil.
  5. Reduce heat to medium and simmer for 10 minutes, or until chicken is tender and juices from the tomatoes and vinegar have reduced. Stir frequently. Chicken should reach an internal temperature of 165 degF for at least 15 seconds.
  6. Remove from heat and stir in lemon juice and parsley.
  7. Serve 3/8 cup.

Critical Control Point: Hold at 140 degF.

Source: Team Nutrition: Adapted from CNPP Cultural Recipes.

Nutrition Information

Nutrients Amount

Calories 101 

Total Fat 4 g

Saturated Fat 1 g

Cholesterol N/A 

Sodium 185 mg

Total Carbohydrate 3 g

Dietary Fiber 1 g

Total Sugars N/A 

Added Sugars included N/A 

Protein 13 g

Vitamin D N/A 

Calcium 22 mg

Iron 1 mg

Potassium N/A