Meal Details

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Main Dish
Chicken with Parsley Red Pepper Sauce [x4]
Side Dishes
Grilled New Potatoes [x4]
Grilled Zucchini [x4]
Ready In:
40 minutes
Cuisine Types:
North American
Meal Type:
MealEasy Diabetic Plan
MealEasy Heart Healthy Plan
MealEasy Gluten Free Plan
Meal Cost: Low
Chef’s Comments:
As both sauce and marinade, this parsley red pepper sauce is a divine accompaniment for this chicken.
Chef’s Tips:
  1. Begin by marinating the chicken.
  2. Cook the potatoes as the chicken marinates.
  3. Marinate the zucchini as the potatoes cook.
  4. Grill everything at the same time.
Wine Pairing Suggestions:
Red wineBourgogne (France)
Red wineMerlot (Chile)
A soft Red is suitable for this chicken recipe.
Nutritional Facts
Nutrient (per serving)% DV
Calories 39820%
Total Fat 15g23%
    Saturated Fat 2g9%
    Trans Fat 0g--
Cholesterol 66mg22%
Sodium 446mg19%
Total Carbohydrate 35g12%
    Dietary Fiber 6g24%
    Sugars 6g--
Protein 33g65%
Vitamin A 2788iu56%
Vitamin C 124mg207%
Calcium 101mg10%
Iron 4mg24%

Recipes

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Chicken with Parsley Red Pepper Sauce
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Other Time: 20 minutes
Cuisine Type: North American
Ingredients:
  • 355 ml parsley, fresh italian / flat leaf
  • 1/2 pepper, red, chopped (~94 ml)
  • 6 cloves garlic, minced (~31 ml)
  • 59 ml chicken broth, canned, low sodium
  • 59 ml water
  • 30 ml canola oil
  • 44 ml vinegar, cider
  • 4 chicken breast cutlet (~454 g)
  • 1 ml salt, sea
  • 1 ml pepper, black freshly ground
Instructions:
  1. Prep
    1. Place the parsley in a food processor and pulse until chopped.
    2. Add the red pepper and garlic and process until smooth,
    3. Add chicken broth, water, canola oil and cider vinegar, pulse until combined.
    4. Place the chicken cutlets in a resealable plastic bag and add half of the parsley sauce.
    5. Marinate the chicken for 20 minutes.
    6. Preheat the barbecue.
  2. Cooking
    1. Remove the chicken from the marinade and discard the marinade.
    2. Season with salt and pepper.
    3. Grill the chicken until cooked through, about 3 minutes per side.
    4. Serve the chicken with reserved sauce.
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Grilled New Potatoes
Servings: x4
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 12 potatoes, small red (baby) (~600 g)
  • 10 ml olive oil
  • 1 ml salt, sea
  • 6 bamboo skewers1
  1. Alternatives would be: metal skewers
Instructions:
  1. Prep
    1. Heat the grill or barbecue to high.
  2. Cooking
    1. Place potatoes in a pot of cold salted water.
    2. Bring to a boil and then reduce the heat to simmer until potatoes are just tender, 12 to 15 minutes.
    3. Drain potatoes in a colander and transfer to a large shallow pan to cool quickly.
    4. Once cooled, toss the potatoes with olive oil and salt.
    5. Using bamboo cooking skewers, impale 3 potatoes onto each.
    6. Grill potato skewers, turning over occasionally with tongs, until grill marks appear, 3 to 4 minutes total.
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Grilled Zucchini
Servings: x4
Preparation Time: 5 minutes
Cooking Time: 5 minutes
Other Time: 10 minutes
Cuisine Type: North American
Ingredients:
  • 4 zucchini, green, quartered lengthwise and seeded (~784 g)
  • 15 ml olive oil
  • 5 ml vinegar, balsamic
  • 2 ml pepper, black freshly ground
Instructions:
  1. Prep
    1. Preheat the barbecue.
    2. Toss the zucchini pieces with the olive oil, balsamic and pepper.
    3. Allow to marinate for 10 minutes.
  2. Cooking
    1. Grill the zucchini until cooked through, about 3 minutes.
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