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 texture of breaded chicken with the vibrant flavors of fresh tomatoes and aromatic herbs, making it a delightful main course that will impress your family and friends.

The secret to this recipe lies in the combination of panko bread crumbs and Parmesan cheese, which create a golden, crunchy coating that locks in the juiciness of the chicken. Each bite is bursting with flavor, thanks to the addition of garlic, green onions, and fresh oregano. The tangy balsamic vinegar adds a touch of brightness, perfectly complementing the sweetness of the tomatoes.

Not only is this dish quick and easy to prepare, but it also offers a balanced nutritional profile, with a satisfying mix of protein, healthy fats, and carbohydrates. With only 305 calories per serving, you can indulge in a hearty meal without the guilt. Whether you're cooking for a busy weeknight or hosting a casual gathering, this Breaded Chicken with Tomatoes is sure to become a favorite in your recipe repertoire. Get ready to savor a delightful culinary experience that will leave everyone asking for seconds!

Ingredients

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

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%