Dill Chicken Paillards with Tomato-Dill Relish

Gluten Free
Dairy Free
Health score
20%
Dill Chicken Paillards with Tomato-Dill Relish
30 min.
4
328kcal

Suggestions


Welcome to a delightful culinary experience with our Dill Chicken Paillards with Tomato-Dill Relish! This gluten-free and dairy-free dish is perfect for those seeking a light yet satisfying meal that can be prepared in just 30 minutes. Whether you're planning a quick lunch or a cozy dinner, this recipe is sure to impress your family and friends.

The star of this dish is the tender chicken breast, pounded to perfection and marinated in a vibrant mixture of fresh dill, grainy mustard, and shallots. This marinade not only infuses the chicken with incredible flavor but also keeps it juicy and succulent when grilled. The addition of cherry tomatoes tossed in a zesty dill relish adds a refreshing burst of flavor that complements the chicken beautifully.

With only 328 calories per serving, this dish is a guilt-free indulgence that doesn't compromise on taste. The balance of protein and healthy fats makes it a nutritious choice for any meal of the day. Plus, the grilling method enhances the natural flavors, giving the chicken a delightful char that will have everyone coming back for seconds.

So fire up your grill or grill pan, and get ready to savor the deliciousness of Dill Chicken Paillards with Tomato-Dill Relish. Your taste buds will thank you!

Ingredients

  • 0.3 cup optional: dill chopped
  • tablespoon coarse mustard 
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons shallots finely chopped
  • 24 ounces chicken breast halves boneless skinless
  •  tomatoes quartered
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • whisk
  • plastic wrap
  • grill
  • rolling pin
  • grill pan
  • meat tenderizer

Directions

  1. Prepare grill for direct-heat cooking over hot charcoal (medium-high heat for gas); see Grilling Procedure.
  2. Pound chicken 1/4 inch thick between 2 sheets of plastic wrap with flat side of a meat pounder or with a rolling pin.
  3. Whisk together oil, dill, shallot, mustard, and vinegar in a large bowl. Set aside 1/4 cup.
  4. Sprinkle chicken evenly with 1 teaspoon salt and 1/2 teaspoon pepper, then add to dill mixture, turning to coat.
  5. Toss tomatoes with reserved dill mixture and 1/4 teaspoon each of salt and pepper.
  6. Grill chicken, turning once, until just cooked through, 3 to 4 minutes total.
  7. Serve topped with relish.
  8. Chicken can be cooked in a hot grill pan over medium-high heat, turning once, 5 to 7 minutes total.
  9. Per serving: Calories 276, Total fat 15g, Saturated Fat 2g, Cholesterol 68mg, Sodium 899mg, Carbohydrate 5g, Fiber 1g, Protein 28g
  10. Nutrition Data
  11. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories328kcal
Protein45.75%
Fat50.68%
Carbs3.57%

Properties

Glycemic Index
28.75
Glycemic Load
0.65
Inflammation Score
-6
Nutrition Score
19.318260623061%

Flavonoids

Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.28mg
Kaempferol
0.42mg
Myricetin
0.06mg
Quercetin
1.8mg

Nutrients percent of daily need

Calories:328.45kcal
16.42%
Fat:18.13g
27.9%
Saturated Fat:2.85g
17.8%
Carbohydrates:2.87g
0.96%
Net Carbohydrates:2.04g
0.74%
Sugar:1.45g
1.61%
Cholesterol:108.86mg
36.29%
Sodium:243.36mg
10.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.83g
73.66%
Vitamin B3:18.01mg
90.03%
Selenium:55.8µg
79.71%
Vitamin B6:1.33mg
66.63%
Phosphorus:375.37mg
37.54%
Vitamin B5:2.5mg
24.96%
Potassium:756.19mg
21.61%
Vitamin E:2.45mg
16.33%
Magnesium:52.75mg
13.19%
Vitamin C:9.38mg
11.38%
Vitamin B2:0.19mg
11.09%
Vitamin A:536.86IU
10.74%
Vitamin K:11.01µg
10.49%
Vitamin B1:0.13mg
8.9%
Zinc:1.12mg
7.47%
Manganese:0.14mg
6.85%
Iron:1.15mg
6.38%
Vitamin B12:0.34µg
5.67%
Folate:18.64µg
4.66%
Copper:0.08mg
3.91%
Fiber:0.83g
3.33%
Calcium:23.19mg
2.32%
Vitamin D:0.17µg
1.13%
Source:Epicurious