Dinner Tonight: Chicken Breasts in Foil with Tomato, Olives, and Parmesan

Gluten Free
Health score
11%
Dinner Tonight: Chicken Breasts in Foil with Tomato, Olives, and Parmesan
45 min.
2
385kcal

Suggestions


If you’re looking for a delicious yet simple dinner option that’s both gluten-free and bursting with flavor, look no further than these Chicken Breasts in Foil with Tomato, Olives, and Parmesan. This recipe is not only quick to prepare, taking just 45 minutes from start to finish, but it’s also a feast for the senses. The combination of juicy chicken breasts, tangy tomatoes, and savory olives creates a delightful balance that will satisfy any palate.

The beauty of this dish lies in its preparation method. By cooking the chicken breasts in a foil packet, you lock in moisture and flavor, ensuring that each bite is tender and juicy. As the packet heats up in the skillet, it puffs up like a balloon, signaling that the flavors are melding beautifully inside. With a hint of rosemary and a generous sprinkle of grated Parmesan on top, this meal feels comforting yet elegant, making it perfect for a cozy dinner or even a warm lunch.

At only 385 calories per serving, this meal offers a guilt-free indulgence without compromising on taste. Plus, it’s easy to customize — feel free to add your favorite herbs or substitute with different vegetables. Whether you’re cooking for a special occasion or a quiet evening at home, these Chicken Breasts in Foil are sure to impress and leave you craving more.

Ingredients

  • 10 small olives black
  • tablespoons olive oil 
  • 0.5 cup parmesan grated
  • teaspoon rosemary 
  • servings salt and pepper 
  •  chicken breast halves boneless skinless
  • slices tomatoes thick

Equipment

  • frying pan
  • aluminum foil

Directions

  1. Take two pieces of 18-inch foil and lay one on top of the other. Smear 1/2 of the oil in the middle of the foil.
  2. Lay both slices of tomato down side by side in the center and top each one with a chicken breast. Season the chicken with salt and pepper, and then top with the olives, rosemary leaves and Parmesan.
  3. Pull the edges of the aluminum foil up towards the center and seal as tightly as possible so nothing can leak out. Just make sure the top breasts are still laying flat and not jumbled up, or they won’t cook correctly.
  4. Heat a large iron skillet over high heat.
  5. Add the rest of the oil, swirl around to cover, and then pour most of it out. You just want a small film on the surface. Carefully place the foil packet in the skillet. After about 2 minutes the authors said the aluminum foil should expand like a balloon. Cook for an additional 5 minutes. As I explained above, my packet did not puff up. Either way, it will need a total of around 7-8 minutes in the skillet.
  6. Remove and let rest for a minute.
  7. Carefully unfold the aluminum foil and check for doneness, around 160°F. If ready, serve the chicken on top of the tomatoes and pour on the sauce.

Nutrition Facts

Calories385kcal
Protein34.89%
Fat62.34%
Carbs2.77%

Properties

Glycemic Index
67.5
Glycemic Load
0.5
Inflammation Score
-5
Nutrition Score
16.854782783467%

Flavonoids

Naringenin
0.18mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.02mg
Myricetin
0.04mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:384.61kcal
19.23%
Fat:26.51g
40.78%
Saturated Fat:7.09g
44.33%
Carbohydrates:2.66g
0.89%
Net Carbohydrates:1.65g
0.6%
Sugar:1.02g
1.13%
Cholesterol:89.32mg
29.77%
Sodium:1039.03mg
45.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.37g
66.75%
Vitamin B3:12.06mg
60.31%
Selenium:41.97µg
59.95%
Vitamin B6:0.9mg
44.89%
Phosphorus:418.11mg
41.81%
Calcium:315.65mg
31.57%
Vitamin E:3.19mg
21.29%
Vitamin B5:1.75mg
17.52%
Potassium:514.15mg
14.69%
Vitamin B2:0.2mg
11.93%
Magnesium:45.67mg
11.42%
Vitamin K:11.49µg
10.94%
Vitamin A:534.22IU
10.68%
Zinc:1.4mg
9.33%
Vitamin B12:0.53µg
8.77%
Vitamin B1:0.1mg
6.43%
Vitamin C:5.09mg
6.16%
Iron:0.89mg
4.94%
Fiber:1.01g
4.02%
Copper:0.08mg
3.94%
Folate:11.07µg
2.77%
Manganese:0.05mg
2.71%
Vitamin D:0.24µg
1.59%