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Mashed Zucchini & Chicken Recipe

Looking for an easy Mashed Zucchini & Chicken recipe? Learn how to make Mashed Zucchini & Chicken using healthy ingredients.


Submitted by onieliad

Makes 4 servings



Toss aside the mashed potatoes and welcome this appealing alternative, a spirited mix of zucchini, tender sautéed bell pepper, and refreshing scallions.

Recipe Ingredients for Mashed Zucchini & Chicken

1 medium green bell pepper, finely chopped (1 cup)
2 tablespoons extra-virgin olive oil
1 garlic clove, finely chopped
6 medium zucchini (1 3/4 pounds), halved lengthwise, then thinly sliced crosswise
1/2 cup water
1/2 teaspoon black pepper
8 oz chicken breast

Recipe Directions for Mashed Zucchini & Chicken

  1. Cook bell pepper in oil in a wide 4-quart heavy pot over moderately low heat, stirring occasionally, until softened, 4 to 6 minutes.

  2. Add garlic and cook, stirring, 1 minute.

  3. Add zucchini, water, and pepper and bring to a boil over moderately high heat, then cook at a brisk simmer, covered, 6 minutes.

  4. Remove lid and simmer until most of liquid is evaporated and zucchini is soft, about 6 minutes.

  5. Coarsely mash zucchini with a potato masher and stir, until everything is incorporated.

Categories

Chicken, Vegetables, First Course, Main Dish, Broil, Grill, Saute, Simmer

Nutrition Facts
Serving Size 417.8g
Amount Per Serving
Calories
211
Calories from Fat
85
% Daily Value*
Total Fat
9.4g
14%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
48mg
16%
Sodium
74mg
3%
Potassium
985mg
28%
Total Carbohydrates
12.1g
4%
Dietary Fiber
3.9g
16%
Sugars
6.4g
Protein
21.5g
Vitamin A 31% Vitamin C 147%
Calcium 6% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sodium
  • Very high in niacin
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in selenium
  • High in vitamin A
  • Very high in vitamin B6
  • Very high in vitamin C
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