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Healthy Chicken Ratatouille

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 314
Protein 39g
Fat 12g
Carbs 17g
Total Time 40 minutes

Here’s a delicious recipe for meal prep that you can easily customize with seasonal vegetables.  And, if you’re following a more plant-based diet, you can make easy swaps to make it vegan or vegetarian.

Enjoy this with brown or jasmine rice if you’d like to make this dish a little heartier.

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Healthy Chicken Ratatouille

Ingredients

Ingredients for 5 servings:

  • 1 tablespoon extra virgin olive oil
  • 1 1/2 lb chicken breast, cut into large pieces
    • Substitute: tofu or tempeh, cut into cubes
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon garlic, minced
  • 2/3 cup red onion, diced
  • 1 yellow squash, cut into chunks
  • 1 zucchini, cut into chunks
  • 1 small eggplant, cut into chunks
  • 24oz canned crushed tomatoes, no salt added
  • 1/2 cup chicken stock (or veggie stock)
  • sea salt & pepper to taste
  •  Garnish
    • 1/2 cup fresh basil, chopped (or to taste)
    • 1/2 cup grated parmesan
Steps
  1. Chop chicken into large chunks.  Season with pinches of sea salt & pepper.
  2. Set a nonstick skillet on medium heat and add olive oil and chicken breast pieces.  Sear on both sides for 3 to 5 minutes, no worries if the chicken is not fully cooked.  Remove the chicken and set aside.
  3. Add olive oil to the skillet, then add garlic and red onion.  Cook for about 2 to 3 minutes and be careful not to burn the garlic.
  4. Then add the chopped vegetables and sauté for about 3 minutes.
  5. Add the crushed tomatoes and chicken stock.  Bring to a light simmer, then season to taste with sea salt & pepper.
  6. Nestle the chicken breast pieces in the sauce, then cook for 20 to 25 minutes, until the vegetables are soft, yet still somewhat firm.
  7. Garnish and enjoy!

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Calories
314
Protein
39g
Fat
12g
Carbs
17g
Sodium
-
Fiber
4g
Sugar
4g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.