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Mediterranean Chicken and Tomatoes

Heart Healthy Mediterranean Chicken and Tomatoes Recipe

                   
Mediterranean Chicken and Tomatoes
Tomato, Kalamata olives and garlic give this heart-healthy chicken recipe explosive flavor. Use your favorite fresh herbs to liven up this luscious Mediterranean dish that takes chicken breasts to the next level.
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Ingredients
Recipe yields 4 servings
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 pint cherry tomatoes
2 Tbsp chopped Kalamata olives
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Directions
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.

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.

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.

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.

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.

Time: 45 minutes
Servings: 4
Calories: 265
Make this for:
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz chicken, 1/2 cup vegetables
Per serving:
calories:265
total fat:12g
sat fat:2g
cholesterol:65mg
sodium:198mg
total carb:7g
fibers:1g
proteins:26g

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About This Healthy Recipe

Are you looking for a heart healthy chicken recipe that’s anything but bland and boring? If so, you’ll definitely want to cook up this delicious Mediterranean-inspired chicken recipe. The mix of fresh flavors and spices takes low-fat chicken breasts to the next level, making them juicy and downright delicious. Not only is this a diet-friendly chicken recipe, but the flavors are explosive and the presentation of the dish is so attractive that it is a great chicken recipe to serve to company or on a special occasion. But don’t let all of those tantalizing tastes fool you. This easy chicken recipe clocks in at only 265 calories per serving, with only 198mg of sodium and 2g of saturated fat – that will give your heart and waistline something to smile about while your taste buds are doing a happy dance!

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Heart Healthy Mediterranean Chicken and Tomatoes Recipe
Ingredients
Recipe yields 4 servings
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 pint cherry tomatoes
2 Tbsp chopped Kalamata olives
Directions
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.

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.

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.

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.

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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