Recipe: Grilled chicken breasts with roasted yellow tomato sauce

Ingredients

Directions

Prepare a hot fire in a charcoal grill or preheat 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. Grill or broil 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.

Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper.

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

Nutritional Analysis

(per serving)

Calories	239	Monounsaturated fat	4 g
Protein	35 g	Cholesterol	82 mg
Carbohydrate	8 g	Sodium	583 mg
Total fat	7 g	Fiber	2 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Protein and dairy	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables	1
Meat and meat substitutes	5
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Meats, poultry and fish	6
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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