Grilled chicken breasts with roasted yellow tomato sauce - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
This recipe uses the grill or broiler to cook the chicken and to make a smoky-flavored tomato sauce. Number of servings
Serves 4 Healthy carbLow SodiumLow Fat 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. Nutritional analysis per serving
Serving size 1 piece
Total carbohydrate 8 gDietary fiber 2 gSodium 260 mgSaturated fat 2 gTotal fat 9 gTotal sugars 1 gCholesterol 103 mgProtein 34 gMonounsaturated fat 5 gCalories 249Trans fat TraceAdded sugars 0 g DASH Eating Plan Servings
Fats and oils 1 Meats, poultry and fish 4 Vegetables 1 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 2 Fats 1 Vegetables 1 Diabetes Meal Plan Choices
Meat and meat substitutes 4 Fats 1 Nonstarchy vegetables 1 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 a James Beard award. ShareTweet Sept. 08, 2017 Advertisement
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