Chicken Ratatouille

This colorful dish is packed with lean protein and high-fiber vegetables, making it a satisfying, low-calorie meal that supports muscle recovery and digestion.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (7 servings), not per serving.

• 1 tablespoon vegetable oil · 154 kcal in the whole recipe
• 2 medium boneless, skinless chicken breasts, cut into 1-inch pieces · 588 kcal in the whole recipe
• 2 medium zucchini, unpeeled and sliced · 84 kcal in the whole recipe
• 1 small eggplant, peeled and cut into 1-inch cubes · 78 kcal in the whole recipe
• 1 medium onion, sliced · 55 kcal in the whole recipe
• 1 red or green bell pepper, cut into pieces · 44 kcal in the whole recipe
• 1/2 pound mushrooms, sliced · 62 kcal in the whole recipe
• 1 can (14.5 ounces) low-sodium diced tomatoes · 220 kcal in the whole recipe
• 1 garlic clove, minced · 8 kcal in the whole recipe
• 1 tablespoon fresh basil, chopped · 1 kcal in the whole recipe
• 1 tablespoon fresh parsley, minced · 3 kcal in the whole recipe
• black pepper to taste

Method

1. Heat the vegetable oil in a large non-stick skillet over medium-high heat.

   

2. Add the cubed chicken and sauté for about 3 minutes, or until lightly browned.

   

3. Stir in the zucchini, eggplant, onion, bell pepper, and mushrooms. Cook for about 15 minutes, stirring occasionally, until the vegetables begin to soften.

   

4. Add the diced tomatoes, minced garlic, fresh basil, parsley, and black pepper. Stir well and continue cooking for about 5 minutes, or until the chicken is tender and fully cooked.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.