Mediterranean Chicken and Tomatoes

Healthy Living, Recipes

mediterranean-chicken-and-tomatoes

This easy chicken dinner is a Mediterranean favorite. Use your favorite fresh herbs to liven up the Mediterranean flavors.

Some simple recipe math reveals that there are four servings in this recipe: you’re splitting two 8 ounce chicken breasts into halves, so each serving is 4 ounces. If you’re counting calories or watching your salt or carb intake, it’s always important to know that the nutrition information provided in a recipe or on a food label is per serving. The half cup serving of veggies here are a good start to getting your five-a-day; get more by adding some sautéed spinach to your plate or having a green salad with the meal. Easily make this recipe gluten free by swapping out the flour for a gluten free flour or gluten free panko crumb mix that’s been crushed to a fine powder.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 3 Tbsp olive oil
  • 3 Tbsp fresh lemon juice
  • 2 garlic cloves minced
  • 1 tsp chopped fresh thyme
  • 1 Tbsp chopped fresh basil plus additional for garnish
  • Black pepper to taste
  • 2 boneless, skinless chicken breasts (8 oz each) halved
  • 1/8 tsp salt
  • 2 Tbsp all-purpose flour
  • 1/4 cup dry white wine
  • 1 pt cherry tomatoe
  • 2 Tbsp chopped Kalamata olives

Preparation

In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.

Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.

Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.

In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.

Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. Serve the chicken topped with the tomato mixture and garnished with fresh basil.

Yield: 4 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 4 oz chicken; 1/2 cup vegetables

Calories: 265
Sodium: 198mg
Fat: 12g
Carbohydrates: 7g
Saturated Fat: 2g
Fiber: 1g
Cholesterol: 65mg
Protein: 26g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.