Wednesday, November 26, 2008

Feta Chicken with Yellow Squash

I admit, I do not try all of the recipes that I post...those that I list with nutrition information, notes, and a link to the recipe are ones that I think sound good, but have never actually made. This one, however, I made Sunday night and it's so good. This is when a camera will come in handy...if I had a picture to post, I'd be more convincing!

I love chicken...its easy, inexpensive, and very lean. I always have it in my freezer. My mom cooked chicken all of the time when we were growing up...I remember saying with my brother and sister "chicken again?" kids will definitely say the same one day!

I love feta....salty, creamy, delish! And like most soft cheeses, it's lower in fat (75 cals and 6g fat per 1 oz serving).

I love squash...during the summer I like it grilled and in the winter I like it roasted. I like that the vegetable side is incorporated into the main less side dish to prepare!

So this recipe is perfect for me! It originally called for zucchini (which would be just as good), but I had yellow squash in the fridge so yellow squash it was. I served it with a side salad (just butterleaf lettuce and a Dijon vinaigrette) and sourdough toast.

Feta Chicken with Zucchini
adapted from

Makes 4 servings

3 teaspoons olive oil
2 lemons
4 boneless, skinless chicken breasts (about 1 1/2 pounds or 6 oz each)
salt and pepper
4 medium yellow squash
1 teaspoon Italian seasoning
1 clove garlic, minced (or pressed)
1/2 cup crumbled Feta

Preheat oven to 400° F. Drizzle 1 teaspoon of the oil in a roasting pan (or spray with cooking spray). Thinly slice the lemons. Place half the slices in the pan.

Pat the chicken dry with paper towels (I actually like to use coffee filters because they don't stick to the chicken). Season both sides of the chicken with salt and pepper. Place it on top of the lemon slices.

Slice each squash in half lengthwise, then slice each half into 1/4-inch-thick half-moons. In a bowl, combine the squash, Italian seasoning, garlic, remaining 2 teaspoons of oil, remaining lemon slices; season with salt and pepper and toss. Spread the squash mixture around the chicken.

Roast 15 minutes and then remove from oven and sprinkle the feta over the top of the chicken. Return to the oven and continue roasting until the chicken is cooked through, another 5 to 10 minutes (at the very end I turned on the broiler to brown the cheese a little...just for a few minutes). Serve.

Per serving - 293 calories, 10 g fat (4 g saturated), 10 g carbohydrates, 4 g fiber, 43 g protein (exchanges: 2 fat, 6 protein, 2 vegetables)

Notes - The original recipe called for 2 medium zucchini and so I used 4 small yellow squash. But once everything cooked, the squash really shrunk and I wished I had used more. That's why I'm calling for 4 medium. So, even though it may look like alot of squash when you are spreading it around the chicken, go with it. I also cut each breast in half before serving...6 ounces of chicken (and 43 g protein) is alot in 1 meal for a girl (my dad ate the whole breast). The lemon slices aren't meant to be eaten...just for flavor and moisture.


1 comment:

  1. I made this last week and was so impressed I'm making it again. My wife and I are trying to cut back on carbs and this is perfect. Plus it is quick and easy and tastes amazing. Thank you.