F-Factor Chicken Ratatouille




This dish is incredibly delicious and versatile:  Use it as an omelet filling, a sauce for pasta, or serve it in a bowl as hearty and satisfying stew.


1 tablespoon olive oil

1 cup onion

2 cloves garlic, minced

4 skinless, boneless chicken breasts (4 oz. each), cut into 1-inch pieces

2 cups cubed eggplant (skin on)

1 medium zucchini, halved and sliced

1 cup sliced mushrooms

1 cup chopped tomatoes

1 8-oz can tomato sauce

1-tablespoon tomato paste

½ teaspoon dried oregano

1 teaspoon dried basil

¼ teaspoon dried rosemary

¼ teaspoon dried fennel seeds

Salt and pepper to taste


In a large skillet, heat olive oil, and sauté onion and garlic until tender. Add the chicken and cook for 3 minutes, stirring frequently until chicken is well-browned.  Stir in the vegetables, chopped tomatoes, tomato sauce, tomato paste and dried herbs, and season with salt and pepper.

Bring mixture to a boil.  Reduce heat; simmer, covered for 20 minutes or till tender.  Remove the cover and cook 5 to 10 minutes more until sauce thickens, stirring occasionally.

Serves 8


The F-Factor Diet Nutritional Content for Journaling

Per Serving:  173 Calories, 0g Carbohydrate, 4g Fiber

Actual Nutritional Content

Per Serving: 173 calories, 16g Carbohydrate, 4g fiber


To prepare delicious F-Factor recipes at home, and for healthy lifestyle tips and eating plans, check out our books:  The Miracle Carb Diet and The F-Factor Diet!

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