I’ve spent most of my life watching my weight.Â
Some weeks I watch it go up – some weeks I watch it go down. I work hard too keep that weight gain under five pounds, but the older I get, the  tougher it is to stay in that happy place.
When the numbers on the scale climb higher than I’m comfortable with, I start serving super skinny meals like this chicken and summer squash sauté.
Chicken and Summer Squash Saute
The chicken breasts in this low calorie recipe aren’t anything special. It’s the sauce and summer squash that make this a satisfying meal.
Summer Squash Ribbons
Chicken Breast
Summer Squash Saute
Fresh squeezed orange juice, sweet orange zest, fresh rosemary and thyme, make a low calorie sauce for my chicken. Then zucchini and yellow squash ribbons turned this into fun meal under 300 calories.
You can’t beat that!
Chicken Breast and Summer Squash
What’s your favorite super skinny meal?
I’m always looking for healthy cooking inspiration, so be sure to link up your super skinny creations below. After all, eating lean shouldn’t mean bland and boring, right?
Ingredients
- 1 pound boneless skinless chicken breasts, 2 large breasts cut in half lengthwise and lightly pounded to an even thickness
- 2 medium zucchini, peeled lengthwise
- 2 medium yellow squash, peeled lengthwise
- 2 tablespoons fresh thyme, minced
- 2 tablespoons fresh rosemary, minced
- 2 cloves garlic, crushed
- 1 medium orange zest
- 2 tablespoons orange juice
- 1 tablespoon olive oil
- 1 teaspoon Dijon Mustard
- ½ tablespoon olive oil
- ½ cup low sodium chicken broth
- 1 tablespoon butter
Instructions
- Combine thyme, rosemary, garlic, orange zest, orange juice, 1 tablespoon olive oil, and Dijon in a bowl and mix well.
- Preheat a non-stick skillet over medium heat and spray with cooking spray, and add 1/2 tablespoon olive oil.
- Spread thyme mixture over chicken breasts.
- Place chicken in the pan and cook for 4 - 6 minutes per side, depending on how thick they are, they should no longer be pink in the middle. Remove them from the pan as soon as possible so they don't over cook. Place on a plate and cover with foil. They will continue to cook, so it's fine to remove from the pan just as soon as they are no longer pink.
- Add squashes to the pan along with chicken broth (or white wine if you prefer). Gently stir fry, scraping up the bits from the bottom of the pan. Cook for 3 - 5 minutes until squash is just tender, then add the butter and toss with squash.
- Add chicken back to the pan and dredge through the squash to heat through and pick up a little sauce, then serve.
Notes
Calories: 241kcal Weight Watchers PointsPlus 6 Saturated fatty acids: 3.34g Monounsaturated fatty acids: 5.36g Polyunsaturated fatty acids: 1.29g Total fat: 9.99g Calories from fat: 89 Cholesterol: 80mg Carbohydrate, by difference: 7.96g Total dietary fiber: 2.21g Protein: 27.11g
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{ 15 comments… read them below or add one }
Seems far more pleasurable to watch this deliciousness be eaten!
The recipe sounds and looks delicious! You’ve packed so much flavour without adding calories or fat –love that. I have a few skinny recipes but vegetable or fish based curries are favorites of mine. Thanks for sharing Kristi.
Nancy/SpicieFoodie recently posted…Calvados: Apple Brandy
Oops I forgot to say that any fish/seafood based dish is always on the top of my faves list.
Your lemon trout looks incredible. I love trout, but it’s rarely available here. We have an abundance of other fresh fish, but I don’t see trout often. Thank you for adding your recipe!
I eat chicken breasts all the time as I continuously watch my weight too Kristi! This dish is the perfect choice!
Katerina recently posted…Moustokoúloura (Traditional Grape Molasses Cookies)
It’s a challenge, but I never want to go back to having to lose 40 pounds again. It’s a good inspiration to keep on track.
I really want to start making “pasta” out of zucchini this summer (And even now). I always thought I needed one of those fancy spiralizers, but now I’m realizing my carrot shredder would work just fine! This recipe sounds fabulous.
The Candid RD recently posted…Are Eggs Really Bad For Me? (Confused Day Tuesday)
As you say, I just used my peeler. My daughter-in-law has a spiralizer that she loves. I just don’t have room for another appliance.
I do think this will be my favorite skinny dish. I love how you cook those squash, I thought it was pasta at first. It is a wonderful dish, thanks for sharing. Have a great week
Mari @ Mari’s Cakes recently posted…Mini Irish Soda Bread
Hi Mari- my husband was expecting pasta and was a bit surprised, but he really liked it.
That happy place. Man, in my life it’s a dot the size of flea poop and I’ve laid a foundation on the wrong side of it. I love your squash ribbons and the whole idea of cooking them that way. With the sauce you included, it’s perfect.
The Mom Chef ~ Taking on Magazines One Recipe at a Time recently posted…Hoisin Flounder from Cooking Light Magazine, March 2013
Ha! I remember those days of kids and business. It’s all good.
I had chicken breast and zucchini for the lunch, but mine looks not even half as good as this!
Angie@Angie’s Recipes recently posted…Quiona Cookies with Rye Flakes and Flaxseed
I used to never have a problem with weight again (except for that temporary 5 pounds at Christmas), but as I’ve aged my weight fluctuates a lot more. Alas, most of the fluctuations are upward – and only come down with hard work (less eating). Getting older is largely a really good thing, but this part of it stinks! Anyway, nice healthy dish, and an ideal way to battle the bulge. Tons of flavor, and under 300 calories? Really super dish.
john@kitchenriffs recently posted…Irish Coffee
I know exactly what you mean. It’s a challenge to keep the weight off. Exercise has been saving me these days for sure.
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