Healthy chicken and vegetable skillet

This healthy one-skillet meal can be prepared in as little as 30 minutes, which makes it an ideal option for busy families. “It is a forgiving recipe that allows you to substitute ingredients and not compromise flavor. You can easily substitute green beans for the asparagus or another veggie to replace the mushrooms,” Jennifer Pederson, RD, LD, registered dietitian with Ridgeview said. Serve it over cauliflower rice for a low-carb meal or rice or quinoa.”

Total Time: 30 min.

Ingredients

1 1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch strips
½ teaspoon salt
¼ teaspoon pepper
6 teaspoons olive oil, divided
½ pound sliced fresh mushrooms
1 small onion, halved and sliced
2 garlic cloves, minced
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
½ cup sherry or chicken stock
2 tablespoons cold butter, cubed

Directions

Season chicken with salt and pepper. In a large skillet, heat 1 teaspoon oil over medium-high heat. Add half the chicken; cook and stir for 3-4 minutes or until no longer pink. Remove from pan. Repeat with 1 teaspoon oil and remaining chicken.

Using the same pan, heat 2 teaspoons oil. Add mushrooms and onion; cook and stir 2-3 minutes or until tender. Add garlic; cook for one minute. Remove from pan and add to chicken.

Heat remaining oil in pan. Add asparagus; cook 2-3 minutes or until crisp-tender. Add to chicken and mushrooms.

Add sherry or stock to skillet, stirring to loosen browned bits from pan. Bring to a boil; cook 1-2 minutes or until liquid is reduced to approximately 2 tablespoons. Return chicken and vegetables to pan; heat through. Remove from heat; stir in butter, 1 tablespoon at a time.

Makes 6 servings

Nutrition Facts

1 cup: 228 calories, 11g fat (4g saturated fat), 73mg cholesterol, 384mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.