BRAISED CHICKEN AND VEGETABLES

1/2 cup seasoned breadcrumbs (preferable to use whole-grain)

6 boneless skinless chicken breast halves
2 tbsp olive or canola oil
1 can (14.5-oz) low-sodium beef broth
2 tbsp tomato paste
1 tsp poultry seasoning
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 lb fresh baby carrots
1 lb fresh sliced mushrooms
2 medium zucchini, sliced

Place the breadcrumbs in a shallow bowl or pie plate; coat chicken breasts on both sides with the crumbs, shaking off the excess.

Heat the oil in a Dutch oven over medium heat. Add the chicken, in batches if necessary, and cook on each side until browned. Remove chicken from pan and keep warm.

Add the broth, tomato paste, poultry seasoning, salt and pepper to the Dutch oven; cook over medium-high heat. Stir to loosen any browned bits from the pan. Add the carrots, mushrooms, and zucchini to the pan and return chicken to the pan; bring to a boil.

Reduce heat under Dutch oven and simmer, covered, 25-30 minutes until the veggies are tender and the chicken is cooked through.

Yield: 6 servings
Per serving: 246 calories, 8 g (1 sat) fat, 16 g carbs, 3 g fiber, 28 g protein
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch

FILE PHOTO