Healthy Foods & Recipes: Zucchini

Good for Heart Health – Zucchini’s fiber and potassium can help regulate blood pressure and cholesterol, supporting overall cardiovascular health.

Low in Calories, High in Nutrients – Zucchini is low in calories but packed with essential vitamins and minerals like vitamin C, potassium, and folate.

Rich in Antioxidants – It contains antioxidants like lutein and zeaxanthin, which support eye health and help combat inflammation.

Supports Digestion – The fiber content in zucchini promotes gut health, aids digestion, and may help prevent constipation.

Spicy Italian Zucchini & Chicken Skillet

A protein-packed, hearty, and spicy Italian-inspired zucchini dish with a kick!

Ingredients

• 2 medium zucchini, sliced into half-moons
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 lb boneless, skinless chicken breast (or thighs), cut into bite-sized pieces
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) fire-roasted diced tomatoes
• 1 tbsp olive oil
• 1 tsp red pepper flakes (adjust for spice level)
• 1 tsp smoked paprika
• ½ tsp dried oregano
• ½ tsp dried basil
• Salt and black pepper to taste
• ¼ cup grated Pecorino Romano or Parmesan cheese (optional)
• Fresh basil for garnish

Instructions

1. Cook the Chicken: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the chicken pieces, season with salt, black pepper, and half of the smoked paprika. Cook for about 5-6 minutes, until browned and cooked through. Remove from skillet and set aside.
2. Sauté the Aromatics: In the same skillet, add a bit more oil if needed, then sauté the onion for about 3 minutes until softened. Add the garlic, red pepper flakes, oregano, basil, and remaining smoked paprika. Stir for 30 seconds until fragrant.
3. Cook the Zucchini & Chickpeas: Add the zucchini and chickpeas to the skillet. Season with a little more salt and black pepper. Sauté for about 5 minutes until the zucchini starts to soften.
4. Simmer in Tomatoes: Pour in the fire-roasted diced tomatoes and mix well. Let simmer for 10 minutes, stirring occasionally.
5. Bring It Together: Add the cooked chicken back to the skillet, stir to combine, and let everything simmer for another 2-3 minutes.
6. Finish & Serve: Taste and adjust seasoning if needed. Sprinkle with Pecorino Romano or Parmesan cheese (if using) and garnish with fresh basil.

💡 Serving Ideas:

• Serve over whole wheat pasta, brown rice, or quinoa for extra fiber.
• Enjoy with a side of crusty whole-grain bread.
• Add a drizzle of balsamic glaze for extra depth of flavor.

Source: ChatGPT