PCOS Meal Planner

Dinner: Chicken and Swiss Bake

Chicken strips with sliced vegetables, and Swiss cheese.

Ingredients

3 breasts, bone and skin removed chicken
1 cup sliced zucchini
1 cup sliced summer squash
1 cup chopped onion
1 cup diced mushrooms
12 oz swiss cheese
1 tbsp parmesan cheese
4 oz unsalted light butter
1 tbsp soy sauce
1 tsp garlic powder
1 tsp pepper
1 tbsp parsley
1 tsp paprika
1/2 tsp ground ginger
1 tsp thyme
1/2 tsp cloves
1/2 cup chopped green peppers
1/2 cup chopped red peppers
1 tbsp olive oil

Instructions

1. Using 1/2 a tablespoon of olive oil, stir fry sliced chicken breasts until no pink in chicken. Set aside in a large bowl.

2. In same pan you cooked chicken add onion, mushrooms, both red and green peppers, soy sauce and the other 1/2 tablespoon of olive oil. Sauté until semi cooked.

3. Then stir in both squashes and all seasonings lightly until all mixed together.

4. Pour into large bowl where chicken remains along with a cup of Swiss cheese and 1/2 tablespoon of parmesan cheese. Lightly mix all the ingredients together.

5. Spray a 13" x 91/2" x 2" pan with cooking spray like Pam. Spread all ingredients into pan.

6. Microwave butter until melted. Pour all over on top of pan.

7. Lightly cover pan with foil and place into a pre-heated 350 °F (175 °C) oven. Cook for 30 minutes. Then remove foil cover and sprinkle remaining cheeses on top of pan. Place uncovered pan back into oven cook until cheese is melted and lightly brown.

8. Take out of oven and let it sit for about 5 minutes and then serve. Enjoy!

Chicken and Swiss Bake

Nutrition Facts

Serving Size: 5

Amount Per ONE Serving
Calories 634 kcal
Fat 39.61 g
Carbohydrate 13.29 g
Protein 55.92 g
Iron 69 mg
Calcium 303 mg
Cholesterol 181 mg
Monounsaturated Fat 12.43 g
Polyunsaturated Fat 2.69 g
Saturated Fat 21.84 g
Sodium 364 mg
Sugar 4.21 g
Potassium 693 mg
Vitamin A 189 mcg
Vitamin C 418 mg
Fiber 2.5 g

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