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Chicken Squash over Rice

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(Serves: 1) (Yield: 1)

Ingredients:

A ingredients:
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • 1 tbsp. cooking wine
  • 2 tsp. Mrs. Dash or 21 Seasoning Salute
  • ½ cup water
B ingredients:
  • 1 tbsp. canola or vegetable oil
  • ¼ (1 cup) yellow onion
  • 2 cloves garlic (minced) 
  • 1 cup cubed yellow or green Zucchini
  • 1 cup crimini mushroom
 
C ingredients:
  • 4 oz. chicken thigh/chicken breast, cubed
  • 1 tbsp. fresh basil (julienne)
  • 1/2 tsp. black pepper
 

Preparations:

  1. Prepare your choice of rice and set aside (you’ll need 2/3 cup).
  2. Marinate chicken with A ingredients for 15-30 minutes in the refrigerator.  (Save marinade sauce)
  3. B ingredients: Heat canola oil or vegetable oil in the skillet over medium-high heat.
  4. Sauté and stir onion and minced garlic in B ingredients for 1 minute until lightly brown, add mushroom, zucchini and marinade sauce for 2 minutes. 
  5. Add C ingredients into step 4: Chicken, 2 tsp. onion powder, 2 tsp. garlic powder,  ½ tsp. black pepper, and 1 tsp. of 21 Seasoning Salute. Cook for 5 minutes until chicken is cooked through. 
  6. Add fresh julienne basil on top of chicken squash. 
  7. Serve the chicken squash with rice or over the rice.

Nutrition Information (per serving):

Calories: 390
Protein (g): 33
Carbohydrates (g): 9
Total Fat (g): 22
Saturated Fat (g): 5
Cholesterol (mg): 101 
Sodium (mg): 108
Potassium (mg): 722
Phosphorus (mg): 327 
Calcium (mg): 56 
Fiber (g): 4.4