Have a Plant: Fruits & Veggies for Better Health
This zesty one-pot meal is easy to throw together on a busy weeknight. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 2 tsp olive oil
  • 1 large onion, finely chopped
  • 1 medium red bell pepper, finely chopped
  • 1 medium green bell pepper, finely chopped
  • 1 1/2 Tbsp garlic, mashed (about 3 cloves)
  • 12 oz chicken breast, boneless and skinless, cut into thin strips
  • 1/3 cup tomato sauce, no-salt-added
  • 1/3 cup lemon juice
  • 1/4 tsp ground cumin
  • 2 bay leaves
  • 1/3 cup water
  • 1/4 cup seedless raisins
Heat olive oil in a large sauté pan over medium heat. Add the onion, bell peppers, and garlic, and sauté until vegetables are soft, about 5 minutes. Add the chicken, and stir-fry another 5-10 minutes until chicken in no longer pink inside. Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken. Cover the pan and reduce the heat. Simmer for 5-10 minutes. Remove bay leaves and serve.
 
Serves: 6
 
¾ Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
[What’s This?]
 
Nutrition Information per Serving:
Calories: 130
Total Fat: 3g
Saturated Fat: 0.5g
% of Calories from Fat: 21%
% Calories from Sat Fat: 3.5%
Protein: 13g
Carbohydrates: 12g
Cholesterol: 30mg
Dietary Fiber: 2g
Sodium: 65mg
 
Each serving provides: An excellent source of vitamins B3, B6 and C, and a good source of vitamin A, selenium, and phosphorous.

Recipe courtesy of Keep the Beat, National Heart, Lung, and Blood Institute.
See 30 Minutes or Less SEASONAL Recipe Archive
Search ALL Our Recipes

Other Stories