Heart Healthy Mediterranean Chicken and Tomatoes

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Mediterranean
Heart Healthy Mediterranean Chicken and Tomatoes
Photo Credit: Baldwin Publishing Staff Photographer

This heart healthy Mediterranean chicken and tomatoes recipe is one of the best healthy chicken dinner recipes you can make at home. A plump, low sodium chicken breast gets its explosive flavors from garlic, tomatoes, white wine and lemon juice. This low fat heart healthy dinner recipe idea makes for an easy weeknight meal.

Total Time
45 minutes
Servings
4
Calories
265
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Why You’ll Love Heart Healthy Mediterranean Chicken and Tomatoes

When it comes to eating heart healthy Mediterranean diet recipes, it doesn’t get much tastier than this combination of chicken with flavorful tomatoes, olives and fresh herbs. This easy homemade chicken meal will keep your taste buds happy while you follow a doctor’s low sodium diet guidelines. A low calorie chicken recipe at just 265 calories per serving, it has other heart healthy benefits, such as being low sodium (198mg), low in saturated fat (2g) and low cholesterol (65mg). You can also make this recipe gluten-free depending on the flour you use. It’s a meal the whole family can enjoy because it’s a Diabetic recipe, too.

The natural, healthy ingredients in this dish are commonly included in the Mediterranean diet, such as tomatoes, olives, fresh herbs and olive oil. These fresh ingredients have been shown to be good for heart health and they can also help you eat healthier overall. Skinless healthy chicken breasts are a source of lean protein, making this a high protein recipe that is also low in saturated fat and carbohydrates.

This chicken and vegetable recipe can easily stand on its own, but if you’re looking to add a healthy side dish to your meal, here are a few of our favorite Mediterranean-inspired sides:

Mediterranean flavors are satisfying and can take a healthy meal to the next level. Here are some other chicken recipes for dinner that make the most of ingredients common to this region:

Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 4 servings

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How to Make Mediterranean Chicken and Tomatoes

  1. Step 1

    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.

  2. Step 2

    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.

  3. Step 3

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

  4. Step 4

    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.

  5. Step 5

    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.

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Nutrition Facts

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

265
Calories
12
g
Fat
65
mg
Cholesterol
198
mg
Sodium
7
g
Carbs
2
g
Sat. Fat
1
g
Fiber
26
g
Protein
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