Penn Herb Wellness Guide
Tomato, Garlic Chicken, and Vegetables
Kate Miller
Saucy chicken cooked alongside peas and plenty of tomato sauce.
Ingredients
- 2 Tbs olive oil
- 1 lb chicken breasts, cubed
- Salt and pepper to taste
- 1/4 tsp crushed red pepper flakes
- 6 cloves garlic, minced
- 1/2 lb carrots, peeled and sliced
- 1 15 oz can diced tomatoes
- 1 15 oz can tomato sauce
- 1 1/2 cups frozen peas
- 1 tsp Italian seasoning
- 1/8 tsp allspice
Directions
- Heat olive oil in a large skillet and season chicken with salt and pepper to taste.
- Add chicken to hot oil and cook for 3 to 5 minutes, until it’s just beginning to brown. Add crushed red pepper flakes, garlic, and carrots to skillet. Cook for 5 more minutes.
- Add remaining ingredients and bring to a boil. Cover, reduce heat, and simmer until chicken is fully cooked for at least 15 minutes. Cook longer to boost the flavor, if desired.
Nutrition Facts
Calories 211
Calories from Fat 62 (29%)
(11%)Total Fat 7g
(6%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(16%)Cholesterol 48mg
(28%)Sodium 667mg
(20%)Potassium 701mg
Total Carbohydrate 18g
(20%)Dietary Fiber 5g
Sugars 9g
Sugar Alcohols 0g
(40%)Protein 20g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.