Sun Dried Tomato Chicken

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Prep Time: 30 minutes
Cook Time: 25 minutes
Servings: 2
Calories: 798kcal

Ingredients

Zucchini Noodles

  • 2 Zucchini (about 8–10 oz each)
  • 1 tsp Extra-virgin olive oil
  • 1 clove Garlic minced (optional)
  • Salt
  • Black pepper

Sun-Dried Tomato Chicken

  • 8 oz Chicken breast boneless skinless
  • 1/2 TBSP Italian seasoning
  • Salt divided
  • 1 TBSP Extra-virgin olive oil
  • 1/2 cup Sun-dried tomatoes minced
  • 1/3 cup Yellow onion thinly sliced
  • 2 cloves Garlic minced
  • 2 TBSP White wine
  • 1/2 cup Chicken broth

White Bean and Arugula Salad

  • 1/2 TBSP Extra-virgin olive oil
  • 1/2 TBSP Lemon juice
  • 1 cup Cannellini beans rinsed and drained
  • 2 cups Arugula
  • 1 TBSP Parmesan cheese grated
  • Salt to taste
  • Black pepper to taste

Mango Lassi

  • 1 cup Frozen mango
  • 1/4 cup Plain yogurt
  • 3 cups Milk
  • 1/4 tsp Ground cardamom
  • 1 TBSP Maple syrup (to taste)
US Customary - Metric

Instructions

  • Prepare the ingredients as instructed.
  • Use a spiralizer, julienne peeler, or knife to cut zucchini into noodles. Pat dry with paper towels to remove excess moisture.
  • Season the chicken with Italian seasoning and half of the kosher salt.
  • Heat olive oil in a skillet over medium-high heat. Add chicken and brown on both sides until golden and cooked through.
  • Add sun-dried tomatoes, onion, garlic, and white wine to the skillet. Scrape the bottom of the pan and cook for 2–3 minutes until the onion softens.
  • Add chicken broth and the remaining salt. Simmer until the chicken reaches an internal temperature of 160°F (71°C).
  • Heat olive oil in a skillet over medium heat. Add garlic (if using) and sauté for 30 seconds. Add zucchini noodles and cook for 2–3 minutes, tossing frequently, until just tender. Season with salt and pepper. Set aside and keep warm.
  • In a bowl, mix olive oil, lemon juice, cannellini beans, arugula, Parmesan cheese, salt, and pepper to make the salad.
  • In a blender, combine mango, yogurt, milk, cardamom, and sugar. Blend until smooth. Adjust sweetness and consistency as needed with additional milk, mango, or sugar.
  • Serve the chicken over zucchini noodles. Garnish with parsley if desired. Serve with white bean and arugula salad and mango lassi.

Nutrition

Calories: 798kcal | Carbohydrates: 84g | Protein: 55g | Fat: 30g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.01g | Cholesterol: 121mg | Sodium: 597mg | Potassium: 3192mg | Fiber: 12g | Sugar: 53g | Vitamin A: 2671IU | Vitamin C: 85mg | Calcium: 730mg | Iron: 8mg

Sun Dried Tomato Chicken

No ratings yet
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 25 minutes
Servings 2
Calories 798 kcal

Ingredients
 
 

Zucchini Noodles

  • 2 Zucchini (about 8–10 oz each)
  • 1 tsp Extra-virgin olive oil
  • 1 clove Garlic minced (optional)
  • Salt
  • Black pepper

Sun-Dried Tomato Chicken

  • 8 oz Chicken breast boneless skinless
  • 1/2 TBSP Italian seasoning
  • Salt divided
  • 1 TBSP Extra-virgin olive oil
  • 1/2 cup Sun-dried tomatoes minced
  • 1/3 cup Yellow onion thinly sliced
  • 2 cloves Garlic minced
  • 2 TBSP White wine
  • 1/2 cup Chicken broth

White Bean and Arugula Salad

  • 1/2 TBSP Extra-virgin olive oil
  • 1/2 TBSP Lemon juice
  • 1 cup Cannellini beans rinsed and drained
  • 2 cups Arugula
  • 1 TBSP Parmesan cheese grated
  • Salt to taste
  • Black pepper to taste

Mango Lassi

  • 1 cup Frozen mango
  • 1/4 cup Plain yogurt
  • 3 cups Milk
  • 1/4 tsp Ground cardamom
  • 1 TBSP Maple syrup (to taste)

Instructions
 

  • Prepare the ingredients as instructed.
  • Use a spiralizer, julienne peeler, or knife to cut zucchini into noodles. Pat dry with paper towels to remove excess moisture.
  • Season the chicken with Italian seasoning and half of the kosher salt.
  • Heat olive oil in a skillet over medium-high heat. Add chicken and brown on both sides until golden and cooked through.
  • Add sun-dried tomatoes, onion, garlic, and white wine to the skillet. Scrape the bottom of the pan and cook for 2–3 minutes until the onion softens.
  • Add chicken broth and the remaining salt. Simmer until the chicken reaches an internal temperature of 160°F (71°C).
  • Heat olive oil in a skillet over medium heat. Add garlic (if using) and sauté for 30 seconds. Add zucchini noodles and cook for 2–3 minutes, tossing frequently, until just tender. Season with salt and pepper. Set aside and keep warm.
  • In a bowl, mix olive oil, lemon juice, cannellini beans, arugula, Parmesan cheese, salt, and pepper to make the salad.
  • In a blender, combine mango, yogurt, milk, cardamom, and sugar. Blend until smooth. Adjust sweetness and consistency as needed with additional milk, mango, or sugar.
  • Serve the chicken over zucchini noodles. Garnish with parsley if desired. Serve with white bean and arugula salad and mango lassi.

Nutrition

Calories: 798kcalCarbohydrates: 84gProtein: 55gFat: 30gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gTrans Fat: 0.01gCholesterol: 121mgSodium: 597mgPotassium: 3192mgFiber: 12gSugar: 53gVitamin A: 2671IUVitamin C: 85mgCalcium: 730mgIron: 8mg
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