Healthy Recipe:

Recipe: Grilled chicken breasts with roasted yellow tomato sauce




Reprints

A single copy of this article may be reprinted for personal, noncommercial use only.

Recipe: Grilled chicken breasts with roasted yellow tomato sauce

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/NU00613
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving

Free

E-newsletter

Subscribe to Housecall

Our weekly general interest
e-newsletter keeps you up to date on a wide variety of health topics.

Sign up now

Dietitian's tip: This recipe uses the grill or broiler to both cook the chicken and make a smoky-flavored tomato sauce. The yellow tomato sauce also makes this dish unique.

By Mayo Clinic staff
Serves 4

Ingredients

    • 4 yellow tomatoes, 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
    • 1/4 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • 4 skinless, boneless chicken breast halves, each about 5 ounces
    • 2 tablespoons chopped fresh flat-leaf (Italian) parsley
    • 1 tablespoon chopped fresh thyme

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 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 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

Serving size: 1 piece
Calories235 Sodium287 mg
Total fat7 g Total carbohydrate8 g
Saturated fat1 g Dietary fiber2 g
Monounsaturated fat4 g Protein35 g
Cholesterol82 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
NU00613 Aug. 5, 2011

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

  • Reprints
  • Print

  • Share on:

  • Email

Advertisement


Text Size: smaller largerlarger