Fit Friday – Healthy Chicken, Potato, and Squash Skillet

I know what you’re thinking.  Anything with potatoes in a skillet can’t be healthy.  Potatoes cooked in a skillet take tons of oil since they take so long to cook, which is obviously not good for you.  That is true.  But I found a way around this!  By using a cast-iron skillet and cooking the potatoes in a small amount of oil with a lid over them for a short amount of time  and then putting the skillet in the oven on high to finish cooking the whole dish, you’re able to get away with very little oil!  That makes for a healthy, good-sized meal at just under 400 calories!  Also, if it means anything to you, my husband gives his approval of this recipe.  He’d been complaining because I never make fried potatoes anymore, and the first time I made this, he came home, sniffed, and asked excitedly, “Seriously?  You’re making fried potatoes?”   Here’s the recipe below – it’s for 2 good-sized servings!

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Healthy Chicken, Potato, and Squash Skillet

Ingredients:

  • 1 Tbsp vegetable oil
  • 1 Tbsp margarine
  • 2 smallish potatoes (or I used 6-8 baby Yukon gold potatoes)
  • 3 chicken tenderloins (4 ounces each)
  • 3 small yellow squash (I used pattypan squash once too and loved it; zucchini would also be fine)
  • 1/2 chopped onion (or more if you want)
  • Seasonings (I used a seasoning blend, garlic, garlic salt, kickin chicken, and a pepper blend)

(I also added chopped anaheim pepper this last time, and that was good.)

Directions:

  1. Heat oven to 500.
  2. Cut the potatoes, chicken, and squash into 1-inch pieces.
  3. Spray cast-iron skillet with non-stick cooking spray, and then heat the oil on medium-high.
  4. Add the potatoes and onion.  Cover and fry, stirring occasionally, until potatoes have browned and the oil is mostly gone (maybe 10 minutes).
  5. Add chicken to potatoes and onion and fry until cooked (you’ll probably want to spray more pam in skillet before adding)
  6. When you add the chicken, heat margarine in another large skillet on medium-high and saute until the squash starts to brown due to margarine cooking off (about 5 minutes; it probably won’t be fully cooked).  I do this in another skillet mainly because there isn’t enough room in the other.
  7. Add squash to potatoes mixture in cast-iron skillet and broil in oven until potatoes are tender (about 10-15 minutes).

Of course, the amounts and times on this recipe can and will vary.  Change it up as you want and enjoy!  Sorry I forgot to take a picture before we devoured it!  The nutritional information for the recipe above is as follows:

Calories: 385, carbs: 33, fat: 11, protein: 38, sodium (minus seasonings): 346, sugar: 7

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~ by Dusty Crabtree - Author of Shadow Eyes on August 16, 2013.

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