Browse Recipe Categories o

Herbed Chicken on Grits with Squash and Tomatoes

Average Rating:

cutting board with aha logo and vegetables
×

Herbed Chicken on Grits with Squash and Tomatoes

Nutrition Facts

Herbed Chicken on Grits with Squash and Tomatoes

CaloriesCalories

263 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

2g Per Serving
×
Calories 263
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 67 mg
Sodium 346 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 3 g
Protein 31 g

Dietary Exchanges
1 starch, 3 lean meat, 1 vegetable

Ingredients

Servings   4  

  • 2 1/4 cups water and 1/4 cup water, divided use
  • 1/2 cup uncooked, quick-cooking grits
  • 1/2 tsp. garlic powder
  • 1 tsp. dried oregano (crumbled)
  • 1/2 tsp. dried thyme (crumbled)
  • 1/2 tsp. onion powder
  • 1/8 tsp. salt and 1/8 tsp. salt, divided use
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 tsp. canola or corn oil and 2 tsp. canola or corn oil, divided use
  • 1/4 cup low-fat, shredded sharp Cheddar cheese
  • 1 medium yellow summer squash (diced)
  • 1/2 cup grape tomatoes (halved)
  • 2 medium green onions (finely chopped)

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
  2. Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
  4. Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
  5. In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.

Tip: Serving size 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables.
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.

Nutrition Facts

Herbed Chicken on Grits with Squash and Tomatoes

CaloriesCalories

263 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

2g Per Serving
×
Calories 263
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 67 mg
Sodium 346 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 3 g
Protein 31 g

Dietary Exchanges
1 starch, 3 lean meat, 1 vegetable

Ingredients

Servings   4  

  • 2 1/4 cups water and 1/4 cup water, divided use
  • 1/2 cup uncooked, quick-cooking grits
  • 1/2 tsp. garlic powder
  • 1 tsp. dried oregano (crumbled)
  • 1/2 tsp. dried thyme (crumbled)
  • 1/2 tsp. onion powder
  • 1/8 tsp. salt and 1/8 tsp. salt, divided use
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 tsp. canola or corn oil and 2 tsp. canola or corn oil, divided use
  • 1/4 cup low-fat, shredded sharp Cheddar cheese
  • 1 medium yellow summer squash (diced)
  • 1/2 cup grape tomatoes (halved)
  • 2 medium green onions (finely chopped)

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
  2. Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
  4. Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
  5. In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.

Tip: Serving size 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables.
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.