Chicken with Dried Tomato Sauce

Gluten Free
Dairy Free
Low Fod Map
Health score
50%
Chicken with Dried Tomato Sauce
30 min.
4
349kcal

Suggestions

Ingredients

  • 0.5 teaspoon balsamic vinegar 
  • 24 oz skinned and boned chicken breasts 
  • cup chicken broth 
  • oz tomatoes dried in oil
  • servings garnish: oregano sprig fresh
  • teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 0.3 teaspoon salt divided

Equipment

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

Directions

  1. Drain 1 1/2 Tbsp. oil from jar of tomatoes into a large skillet; set aside.
  2. Remove 1/4 cup dried tomatoes from jar, and finely chop. Refrigerate remaining tomatoes and oil in jar for another use.
  3. Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness, using a meat mallet or rolling pin.
  4. Sprinkle chicken with 1/8 tsp. salt and pepper.
  5. Heat 1 1/2 Tbsp. reserved oil in large skillet over medium heat until hot.
  6. Add chicken; cook 6 minutes on each side or until done.
  7. Remove chicken from pan; keep warm.
  8. Add chopped dried tomatoes, remaining 1/8 tsp. salt, chicken broth, oregano, and vinegar to pan; bring to a boil, scraping to loosen browned bits from pan. Cook 3 minutes or until broth mixture is reduced to about 1/2 cup.
  9. Serve sauce over chicken.
  10. Garnish, if desired.
  11. MENU IDEA FOR 4 * Chicken with Dried Tomato Sauce * Basmati rice * Steamed green beans
  12. GROCERIES NEEDED Check staples: salt, pepper, dried oregano, balsamic vinegar * 1 (8-oz.) jar dried tomatoes in oil * 4 (6-oz.) skinned and boned chicken breasts * 1 (14-oz.) can chicken broth * 1 bunch fresh oregano (optional) * 1 package basmati rice * 1 lb. fresh or frozen green beans

Nutrition Facts

Calories349kcal
Protein48.58%
Fat15.38%
Carbs36.04%

Properties

Glycemic Index
30.5
Glycemic Load
7.49
Inflammation Score
-9
Nutrition Score
35.268695846848%

Nutrients percent of daily need

Calories:348.56kcal
17.43%
Fat:6.28g
9.66%
Saturated Fat:1.24g
7.74%
Carbohydrates:33.12g
11.04%
Net Carbohydrates:25.47g
9.26%
Sugar:21.73g
24.14%
Cholesterol:110.04mg
36.68%
Sodium:621.83mg
27.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.63g
89.27%
Vitamin B3:23.07mg
115.36%
Selenium:57.86µg
82.66%
Potassium:2606mg
74.46%
Vitamin B6:1.48mg
73.91%
Manganese:1.19mg
59.56%
Phosphorus:563.94mg
56.39%
Copper:0.87mg
43.56%
Magnesium:159.15mg
39.79%
Vitamin B5:3.63mg
36.28%
Iron:6.39mg
35.52%
Vitamin K:34.25µg
32.62%
Fiber:7.64g
30.57%
Vitamin C:24.3mg
29.46%
Vitamin B2:0.49mg
28.83%
Vitamin B1:0.42mg
28.22%
Zinc:2.2mg
14.66%
Folate:48.94µg
12.23%
Vitamin A:573.95IU
11.48%
Calcium:97.99mg
9.8%
Vitamin B12:0.35µg
5.87%
Vitamin E:0.63mg
4.18%
Vitamin D:0.17µg
1.13%
Source:My Recipes