Chicken and Zucchini with Garlicky Tomato Sauce and Polenta

Foodista
Chicken and Zucchini with Garlicky Tomato Sauce and Polenta
15
250
60

Ingredients

  • 2 cups water
  • 1/2 cup instant polenta (pre-cooked cornmeal)
  • 1/3 cup provolone cheese (shredded)
  • sea salt
  • 4 garlic cloves (smashed and peeled)
  • 1/2 teaspoon sea salt (plus more, as desired)
  • 1/4 teaspoon red pepper flakes
  • 5 tablespoons olive oil (divided)
  • 3 tablespoons tomato paste
  • 3/4 cup vegetable broth
  • flour (for dredging)
  • 1/2 teaspoon paprika
  • freshly ground black pepper
  • 2 boneless skinless chicken breast halves (each cut lengthwise into 4 strips, about 1 1/4 lbs total)
  • 2 medium zucchini (cut into 1/4-inch rounds)

Directions

  1. Preheat the oven to 450° F.
  2. Bring the water to a slight boil in a medium saucepan. Slowly stir in the polenta in a steady stream to prevent clumping. Continue stirring until the cornmeal thickens slightly, 1-2 minutes.
  3. Reduce the heat to a simmer, stir in the cheese, and season with salt. Stir until the mixture is thick but still pourable, about 2 minutes.
  4. Pour the polenta into a lightly oiled 8 X 8 baking pan and tilt it back and forth to create a smooth, even layer. Bake uncovered until barely golden on the outside and still creamy on the inside, 30 minutes. Remove and let cool 5 minutes before slicing.
  5. To make the sauce, place the garlic, 1/2 teaspoon of salt, and red pepper flakes in a shallow bowl. With the back of a fork, mash the ingredients together until the garlic is pasty. Add 1 tablespoon of oil and continue mashing until well blended.
  6. Heat a medium skillet or saucepan over medium-low heat and add the garlic mixture. Cook 1 minute, stirring frequently, until very aromatic. Add the tomato paste and 2 tablespoons of oil to the skillet and stir 1 minute.
  7. Add the vegetable broth and bring to a simmer. Reduce the heat and simmer slowly 5 minutes. Cover and keep warm while the chicken cooks.
  8. To prepare the chicken, combine the flour, paprika, salt, and pepper in a large, zip-top bag. Add the chicken and shake to coat well.
  9. Heat a large, nonstick skillet over medium-high heat and add 2 tablespoons of oil. Shake any excess flour from the chicken strips and add to the skillet. (Season with additional salt and pepper, if desired.)
  10. Fry 4 minutes on 1 side, then turn and fry 3 minutes on the other side, until golden and just cooked through. Remove to a plate and let rest while the zucchini cooks.
  11. Add the zucchini rounds to the drippings in the skillet and sear, stirring frequently, until crisp-tender, 3-4 minutes.
  12. To serve, cut the polenta into 4 large squares (or 6 slices and save 2 for leftovers) and divide among plates. Lay 2 chicken strips over each and divide the zucchini among them. Spoon the tomato sauce over the chicken and polenta and serve right away.
Discover more recipes from Foodista

NutritionView more

250Calories
Sodium36%DV870mg
Fat31%DV20g
Protein10%DV5g
Carbs4%DV13g
Fiber8%DV2g

PER SERVING *

Calories250Calories from Fat180
% DAILY VALUE*
Total Fat20g31%
Saturated Fat4g20%
Trans Fat
Cholesterol10mg3%
Sodium870mg36%
Potassium430mg12%
Protein5g10%
Calories from Fat180
% DAILY VALUE*
Total Carbohydrate13g4%
Dietary Fiber2g8%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).
Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).
Zucchini Caponata.Zucchini Caponata.
Zucchini Caponata.
Baked General Tso Chicken.Baked General Tso Chicken.
Baked General Tso Chicken.
Cheesy Polenta with Roasted Vegetables.Cheesy Polenta with Roasted Vegetables.
Cheesy Polenta with Roasted Vegetables.
Chicken Ratatouille With Lemony Basil Polenta.Chicken Ratatouille With Lemony Basil Polenta.
Chicken Ratatouille With Lemony Basil Polenta.
Crew Chief's Chicken Blt.Crew Chief's Chicken Blt.
Crew Chief's Chicken Blt.
Chicken Ratatouille.Chicken Ratatouille.
Chicken Ratatouille.
Creamy Sundried Tomato Pesto Pasta (with Parmesan Chicken Option).Creamy Sundried Tomato Pesto Pasta (with Parmesan Chicken Option).
Creamy Sundried Tomato Pesto Pasta (with Parmesan Chicken Option).
Chicken & Linguine In Creamy Tomato Sauce.Chicken & Linguine In Creamy Tomato Sauce.
Chicken & Linguine In Creamy Tomato Sauce.
Cajun Chicken Pasta in Sun-Dried Tomato Alfredo Sauce.Cajun Chicken Pasta in Sun-Dried Tomato Alfredo Sauce.
Cajun Chicken Pasta in Sun-Dried Tomato Alfredo Sauce.
Chicken Shawarma Meatballs in Tomato Sauce.Chicken Shawarma Meatballs in Tomato Sauce.
Chicken Shawarma Meatballs in Tomato Sauce.
Mixed Grilled Veggies, Polenta And Chicken Casserole.Mixed Grilled Veggies, Polenta And Chicken Casserole.
Mixed Grilled Veggies, Polenta And Chicken Casserole.
Indian Butter Chicken.Indian Butter Chicken.
Indian Butter Chicken.
Chicken in Tomato Sauce.Chicken in Tomato Sauce.
Chicken in Tomato Sauce.
Crockpot Chicken Jambalaya.Crockpot Chicken Jambalaya.
Crockpot Chicken Jambalaya.
CHICKEN PARMESAN BAKED ZITI.CHICKEN PARMESAN BAKED ZITI.
CHICKEN PARMESAN BAKED ZITI.
Creamy Vegetable Polenta.Creamy Vegetable Polenta.
Creamy Vegetable Polenta.
Ratatouille with Spicy Italian Chicken Sausage and Creamy Polenta.Ratatouille with Spicy Italian Chicken Sausage and Creamy Polenta.
Ratatouille with Spicy Italian Chicken Sausage and Creamy Polenta.
Easy Healthier Crockpot Butter Chicken.Easy Healthier Crockpot Butter Chicken.
Easy Healthier Crockpot Butter Chicken.
Grilled Truffle Glazed Steak + Polenta Cakes + Zucchini Salad With Salsa Verde.Grilled Truffle Glazed Steak + Polenta Cakes + Zucchini Salad With Salsa Verde.
Grilled Truffle Glazed Steak + Polenta Cakes + Zucchini Salad With Salsa Verde.
Baked Chicken Spaghetti.Baked Chicken Spaghetti.
Baked Chicken Spaghetti.
Garlic Basil Chicken with Tomato Butter Sauce.Garlic Basil Chicken with Tomato Butter Sauce.
Garlic Basil Chicken with Tomato Butter Sauce.
Roasted Vegetables in Marinara over Creamy Polenta.Roasted Vegetables in Marinara over Creamy Polenta.
Roasted Vegetables in Marinara over Creamy Polenta.
Polenta with Chicken Sausage and Zucchini.Polenta with Chicken Sausage and Zucchini.
Polenta with Chicken Sausage and Zucchini.
Keto Chicken Parmesan Casserole.Keto Chicken Parmesan Casserole.
Keto Chicken Parmesan Casserole.
Fusilli with Chicken and Tomato Sauce.Fusilli with Chicken and Tomato Sauce.
Fusilli with Chicken and Tomato Sauce.
Chicken and Zucchini with Garlicky Tomato Sauce and Polenta.Chicken and Zucchini with Garlicky Tomato Sauce and Polenta.
Chicken and Zucchini with Garlicky Tomato Sauce and Polenta.
Chicken Parmesan Pasta Bake.Chicken Parmesan Pasta Bake.
Chicken Parmesan Pasta Bake.
Mexican Pulled Chicken.Mexican Pulled Chicken.
Mexican Pulled Chicken.
Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).
Healthy Baked Chicken Parmesan with Zucchini Noodles (gluten free!).
Tuscan Chicken Tomato Sauce.Tuscan Chicken Tomato Sauce.
Tuscan Chicken Tomato Sauce.