Grilled chicken breasts with roasted yellow tomato sauce

Dietician's Tip

This recipe uses the grill or broiler to cook the chicken and to make a smoky-flavored tomato sauce.

Ingredients

  • 4 yellow tomatoes, peeled, halved crosswise and seeded
  • 1 1/2 tablespoons extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 tablespoon balsamic vinegar
  • 3 tablespoons chopped fresh basil, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 4 skinless, boneless chicken breast halves, each about 5 ounces
  • 1/4 teaspoon salt, divided
  • 2 tablespoons chopped fresh flat-leaf (Italian) parsley
  • 1 tablespoon chopped fresh thyme

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Arrange the tomatoes skin-side down on the grill rack or skin-side up on a broiler pan lined with aluminum foil. Cook until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.

In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.

In a blender or food processor, combine the tomatoes, garlic, oil and vinegar. Pulse until well-blended. Stir in 1 tablespoon basil and 1/8 teaspoon of the pepper.

Sprinkle the chicken breasts with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and remaining 2 tablespoons basil.

Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.

Transfer the chicken breasts to warmed individual plates. Spoon the tomato sauce on top, dividing evenly. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 249
Total carbohydrate: 8 g
Cholesterol: 103 mg
Dietary fiber: 2 g
Monounsaturated fat: 5 g
Protein: 34 g
Saturated fat: 2 g
Serving size: 1 piece
Sodium: 260 mg
Total fat: 9 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 4
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 4
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 2
Vegetables: 1

Last Updated Sep 8, 2017


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