Total Nutrition Technology
Tuesday, August 25, 2015

From the kitchen of TNT Health Educator, Chelsea Castellanos, comes a fun and festive recipe that offers big taste and big benefits! Plus, one serving counts as 4 Meats, 1 Fat, 1 Starch, and 1 Vegetable (exchanges are based on 4 oz of chicken, 1/4 c. of guacamole, and 1 cup veggies).

First, start by making the chicken:

  • 1 tsp basil
  • 1 tsp garlic powered
  • Salt and pepper

Add the above spices to both sides of the chicken (use an amount that fits your family's meal plans) and bake at 350 for 25 to 30 mins, or until the center reaches 165 degrees Fahrenheit. 

As soon as the chicken goes into the oven, combine the following ingredients for the veggies:
  • 1 yellow squash, cubed
  • 6-7 stalks asparagus, cut
  • 5-6 baby red potatoes, cubed
  • 1 tsp Rosemary
  • 1 tsp thyme
  • 2 cloves of garlic, minced
  • 1 Tbsp olive oil
Spread the veggies on an aluminum foil lined baking sheet. Season all veggies with spices, include salt and pepper to taste (optional). Drizzle the olive oil on top and bake at 350 for about 20 minutes, or until tender.

Once your veggies are in, work on this guacamole:
  • 1 avocado, diced
  • 1/4 red onion, diced (optional)
  • 7-8 grape tomatoes, diced 
  • 1-2 Tbsp lemon juice
  • 1/4 c. corn (optional)
Combine all ingredients and mix well, season with pepper to taste. 
Place guacamole on top of the cooked chicken and serve.

Photo Credit: Chelsea Castellanos

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