Breaded Chicken with Tomatoes

Health score
18%
Breaded Chicken with Tomatoes
30 min.
4
305kcal

Suggestions


Are you looking for a delicious and satisfying meal that can be prepared in just 30 minutes? Look no further than this mouthwatering Breaded Chicken with Tomatoes! Perfect for lunch or dinner, this dish combines the crispy goodness of breaded chicken with the fresh, vibrant flavors of tomatoes and herbs, making it a delightful main course that will impress your family and friends.

The star of this recipe is the tender, boneless skinless chicken breasts, which are pounded to perfection and coated in a crunchy mixture of panko breadcrumbs and Parmesan cheese. This not only adds a delightful texture but also infuses the chicken with rich, savory flavors. As the chicken cooks to a golden brown, the aroma fills your kitchen, setting the stage for a truly appetizing meal.

But the magic doesn’t stop there! The accompanying tomato mixture, enhanced with garlic, green onions, and a splash of balsamic vinegar, brings a burst of freshness that perfectly complements the crispy chicken. Topped with fragrant oregano, this dish is not only a feast for the taste buds but also a visual delight.

With a caloric breakdown that balances protein, fat, and carbohydrates, this recipe is as nutritious as it is delicious. Whether you're cooking for a busy weeknight or a special occasion, Breaded Chicken with Tomatoes is sure to become a favorite in your household. So grab your apron and get ready to create a meal that’s both quick and extraordinary!

Ingredients

  • lb chicken breast boneless skinless
  • 0.5 cup panko bread crumbs crispy
  • 0.3 cup parmesan cheese grated
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • tablespoons vegetable oil 
  • cups tomatoes chopped
  • tablespoons spring onion chopped
  • clove garlic finely chopped
  • tablespoon balsamic vinegar 
  • tablespoon oregano fresh chopped

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
  2. In shallow medium bowl or pie plate, mix bread crumbs, cheese, salt and pepper. Coat chicken with crumb mixture, pressing to coat well on both sides.
  3. In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium-high heat. Cook chicken in oil 6 to 10 minutes, turning once, until golden brown on outside and no longer pink in center.
  4. Remove chicken from skillet; cover to keep warm.
  5. To skillet, add remaining 1 tablespoon oil, 2 cups of the tomatoes, the onions and garlic; cook and stir 2 minutes. Stir in vinegar; cook 30 seconds longer.
  6. Remove from heat; stir in remaining 1 cup tomatoes and the oregano.
  7. Serve over chicken.
  8. Garnish with additional fresh oregano sprigs, if desired.

Nutrition Facts

Calories305kcal
Protein37.14%
Fat46.22%
Carbs16.64%

Properties

Glycemic Index
46.75
Glycemic Load
1.63
Inflammation Score
-9
Nutrition Score
19.716087110665%

Flavonoids

Naringenin
0.76mg
Kaempferol
0.14mg
Myricetin
0.16mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:304.72kcal
15.24%
Fat:15.57g
23.96%
Saturated Fat:3.31g
20.7%
Carbohydrates:12.61g
4.2%
Net Carbohydrates:10.28g
3.74%
Sugar:4.14g
4.6%
Cholesterol:78.01mg
26%
Sodium:593.95mg
25.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.16g
56.31%
Vitamin B3:13.07mg
65.37%
Selenium:40.55µg
57.93%
Vitamin B6:0.98mg
48.87%
Vitamin K:42.61µg
40.58%
Phosphorus:322.02mg
32.2%
Vitamin A:1070.88IU
21.42%
Potassium:743.86mg
21.25%
Vitamin C:17.5mg
21.21%
Vitamin B5:1.8mg
17.97%
Manganese:0.32mg
16.01%
Magnesium:52.05mg
13.01%
Vitamin E:1.94mg
12.92%
Vitamin B1:0.19mg
12.91%
Vitamin B2:0.2mg
11.56%
Calcium:111.11mg
11.11%
Fiber:2.34g
9.34%
Iron:1.67mg
9.3%
Folate:34.62µg
8.66%
Zinc:1.29mg
8.58%
Copper:0.13mg
6.69%
Vitamin B12:0.34µg
5.62%