Your Recipe

Chicken and Corn with Zucchini

Ingredient Amount Calories
Corn 308g 265kcal
Zucchini 680g 143kcal
Chicken broiler, raw, meat only boneless breast 454g 545kcal
Garlic 4g 6kcal
Dill weed fresh 12g 5kcal
Oil, avocado 27g 239kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Chicken:
454 g chicken breast cut into 1" pieces
1 tsp avocado oil
1 large garlic clove crushed

1/4 tsp salt
Ground black pepper to taste
Zucchini and Corn:
680 g 3 medium zucchini, cut into half moon shapes
308 g corn frozen or fresh
1 tsp avocado oil
1 large garlic clove crushed
1/2 tsp salt
Ground black pepper to taste
Garnish:
1 garlic clove crushed (optional)
12 g dill parsley or green onions, chopped
Instructions
Chicken: Preheat cast iron skillet on medium heat and swirl oil to coat. Add garlic and cook for 10 seconds. Then add chicken, sprinkle with salt and pepper to taste. Cook for 8-10 minutes uncovered, stirring occasionally. Transfer to a bowl and set aside.
Zucchini and Corn: Cook the same way as chicken but for 5 minutes.
Add chicken back to skillet and stir. Remove from heat, sprinkle with herbs and more garlic if you wish, stir.
Serve hot or cold (I know!) with any salad or brown rice, quinoa, potatoes etc.
Notes
Store: Refrigerate in a glass airtight container for up to 5 days. Do not freeze.

Make ahead: Refrigerate cubed chicken and zucchini while covered and separately for up to 2 days.
Zucchini: Green or yellow squash, cut into same size pieces for even cooking. I like half moon shapes but you can also dice zucchini.
Corn: Fresh or frozen corn kernels will taste great. If frozen, no need to thaw. If fresh, no need to pre-cook.
Chicken: You can use boneless and skinless chicken thighs or breast. Also bone in chicken part like drumsticks and thighs can be used but will require more oil, longer cooking time and being covered.
Garlic: Not minced and no garlic powder substitute.
Using different skillet: If you don't have cast iron skillet or would like to cut back on oil, I recommend to use ceramic non-stick skillet 12 ".

Nutrition Facts
Portion Size 248 g | ml
Amount Per Portion 200
838
kcal
kilojoules
% Daily Value *
Total Fat 7.7g 10%
Saturated Fat 1.2g 6%
Sodium 46mg 2%
Total Carbohydrate 13g 5%
Dietary Fiber 2.3g 8%
Sugar 3.2g
Protein 22g 44%
Vitamin D 1.7mcg 9%
Calcium 34mg 3%
Iron 1.6mg 9%
Potassium 929mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 47.483 mcg 5%
Thiamin [B1] 0.201 mg 17%
Riboflavin [B2] 0.21 mg 16%
Niacin [B3] 9.008 mg 56%
Pantothenic acid [B5] 1.927 mg 39%
Vitamin B6 0.834 mg 49%
Cobalamin [B12] 0.159 mcg 0%
Floate [B9] 54.057 mcg 0%
Vitamin C 44.045 mg 49%
Vitamin D 1.7 mcg 9%
Vitamin E 0.46 mg 3%
Vitamin K 6.521 mcg 5%
Betaine 5.297 mg 0%
Choline 74.084 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.5 g 5%
Sugars 3.2 g 6%
Dietary fiber 2.3 g 8%
Carbohydrate 13.3 g 0%
Net carbs 10.3g
Aminoacids
Nutrient Amount DV
Alanine 1.311 g 0%
Arginine 1.356 g 0%
Aspartic acid 2.113 g 0%
Cysteine 0.226 g 0%
Glutamic acid 3.189 g 0%
Glycine 0.94 g 0%
Histidine 0.75 g 0%
Isoleucine 1.018 g 0%
Leucine 1.772 g 0%
Lysine 1.885 g 0%
Methionine 0.522 g 0%
Phenylalanine 0.875 g 0%
Proline 0.793 g 0%
Serine 0.858 g 0%
Threonine 0.907 g 0%
Tryptophan 0.254 g 0%
Tyrosine 0.761 g 0%
Valine 1.121 g 0%
Minerals
Nutrient Amount DV
Calcium 33.98 mg 3%
Copper 0.17 mg 19%
Fluoride 0 mcg 0%
Iron 1.59 mg 9%
Magnesium 78.85 mg 19%
Manganese 0.35 mg 15%
Phosphorus 314.6 mg 25%
Potassium 928.96 mg 20%
Selenium 17.99 mcg 33%
Sodium 46.48 mg 2%
Zinc 1.72 mg 16%
Other
Nutrient Amount DV
Water 202.115 g 0%
Ash 2.422 g 0%