Meal Total (per plate): 287 cal., 11 g total fat (2 g sat. fat), 50 mg chol., 450 mg sodium, 24 g carb. (3 g fiber, 8 g sugars), 22 g pro. Exchanges: 2 vegetable, 1 starch, 2 lean meat, 1.5 fat.
Carb. per serving 10 g
Servings 4 (1 chicken breast half and ¾ cup vegetables each)
Prep 20 minutes Roast 20 minutes
1. Preheat oven to 425°F. Place chicken breast halves in a 2-quart baking dish. Drizzle with 2 tablespoons of the balsamic vinegar and 1 tablespoon of the olive oil. Sprinkle both sides of chicken evenly with the salt and pepper. Place the zucchini, summer squash, and garlic in a large shallow baking pan. Drizzle with the remaining 2 tablespoons balsamic vinegar and 1 tablespoon olive oil; toss to coat. Spread vegetables in an even layer.
2. Roast chicken and vegetables, uncovered, about 20 minutes or chicken is no longer pink (165°F) and the vegetables are tender, stirring vegetables once halfway through roasting time. To serve, place a chicken breast and vegetables on each of four serving plates. Sprinkle the vegetables with basil and Parmesan cheese.
*Test Kitchen Tip: Use a total of 1 to 1¼ pounds of chicken. If 4 smaller chicken breasts are not available, use 2 to 3 chicken breasts. If you use chicken breast halves larger than 4 ounces each, add 5 to 10 minutes more roasting time or until chicken is no longer pink (165°F).
Per serving: 209 cal., 10 g total fat (2 g sat. fat), 50 mg chol., 284 mg sodium, 10 g carb. (2 g fiber, 8 g sugars), 19 g pro. Exchanges: 2 vegetable, 2 lean meat, 1.5 fat.
Rub 4 toasted 1-ounce slices Italian bread with the cut sides of a garlic clove. Makes 4 servings (1 slice each).
Per serving: 78 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 166 mg sodium, 14 g carb. (1 g fiber, 0 g sugars), 3 g pro. Exchanges: 1 starch.