Mediterranean Chicken and Tomatoes
The Mediterranean diet is filled with heart-healthy foods. Enjoy heart-healthy eating with this easy chicken dinner. Use your favorite fresh herbs to liven up the Mediterranean flavors.
Diabetic │ Heart Healthy
- 3 Tbsp. olive oil, divided
- 3 Tbsp. fresh lemon juice
- 2 cloves garlic, 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
- ⅛ tsp. salt
- 2 Tbsp. all-purpose flour
- ¼ cup dry white wine
- 1 pint cherry tomatoes
- 2 Tbsp. chopped Kalamata olives
In a small bowl, combine 1 Tbsp. oil, 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 ¼ inch thick.
Season the pounded chicken with 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 Tbsp. oil over high heat. Sear the chicken for 1½ minutes or until the bottom is browned in spots. Turn and brown other side another 1½ minutes, or until no longer pink and the juices run clear. Remove chicken from the skillet.
Reduce heat to medium high. Add wine to the skillet and stir to deglaze. Add cherry tomatoes and cook, stirring until they shrivel and burst. Add 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.
Nutrition Facts per serving (4 oz. chicken with ½ cup vegetables): 265 calories, 12 g fat, 2 g saturated fat, 65 mg cholesterol, 198 mg sodium, 7 g carbohydrates, 1 g fiber, 26 g protein