Place broccoli, cauliflower, red bell pepper strips, onion, and water in a microwavable safe bowl. Cover the bowl, and microwave for 5 minutes. Drain water from vegetables.
In a very small microwaveable bowl, place butter. Cook in microwave for 15-20 seconds, or until the butter is melted. Toss 1 tablespoon of the butter with the vegetables.
Brush remaining 1/2 tablespoon melted butter on both sides of the chicken pieces.
Spray 2 baking pans with cooking spray.
In a medium bowl, combine the Parmesan cheese, Italian salad dressing mix, and garlic powder. Toss 1/3 cup of the Parmesan mixture in with the bowl of vegetables.
Use the remaining Parmesan mixture to coat both sides of the chicken. Place chicken in one baking pan, and the vegetables in the other baking pan. Spray the top of the chicken with cooking spray.
Bake both the vegetables and the chicken for 22-25 minutes, or until the chicken is fully cooked.
Serve 1 chicken breast with approximately 1/2 cup floret mixture.
Nutrition Facts
Italian Parmesan Chicken and Florets
Amount Per Serving (1 chicken breast and 1/2 cup floret mixture)
Calories 225Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 66mg22%
Sodium 852mg37%
Potassium 554mg16%
Carbohydrates 10g3%
Fiber 3g13%
Sugar 3g3%
Protein 28g56%
Vitamin A 55IU1%
Vitamin C 91mg110%
Calcium 122mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.