Poached Chicken and A Bowl of Vegetable
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Nutrition balance score
Great
Glycemic Index
28
Low
Glycemic Load
8
Low
Nutrition per serving
Calories406 kcal (20%)
Total Fat17.8 g (25%)
Carbs27.2 g (10%)
Sugars11.8 g (13%)
Protein40.1 g (80%)
Sodium343.4 mg (17%)
Fiber10.7 g (38%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
3 Tbspolive oil
1 cupwhite onion
chopped
1 tspdried oregano
2cloves garlic
4 cupszucchini
sliced
1 cupcarrots
chopped
14 ouncestomatoes
diced
32 ounceslow-sodium vegetable broth
in a carton if possible
1 ½ cupshelled edamame
from frozen is fine
4 cupsbaby spinach leaves
cleaned and dry
1 poundboneless skinless chicken breasts
2 stripslemon zest
removed with a peeler
1fresh basil leaf
or dried
Instructions
Step 1
Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic; sauté 1 minute. Stir in zucchini and carrots; sauté 5 minutes or until vegetables are tender. Stir in tomatoes, broth and edamame; bring mixture to a boil. Reduce heat and simmer 20 minutes. Stir in spinach and cook until wilted.
Step 2
Remove the chicken from the water and transfer it to a towel-lined plate to drain. Serve warm or let cool completely. Store in a tightly sealed container in the refrigerator for up to 4 days.
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