Grilled Chicken with Arugula, Black Olives, and Tomatoes

Gluten Free
Dairy Free
Health score
30%
Grilled Chicken with Arugula, Black Olives, and Tomatoes
50 min.
4
378kcal

Suggestions

Ingredients

  • bunch arugula stemmed
  • 0.5 cup olives black pitted
  • servings pepper black freshly ground
  •  optional: lemon cut in half
  • servings olive oil extra-virgin
  • 0.3 cup onion red chopped
  • servings salt 
  • 1.5 pounds chicken breasts boneless skinless
  • large tomatoes diced cored ripe

Equipment

  • bowl
  • frying pan
  • paper towels
  • grill
  • rolling pin
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Place the chicken breasts between 2 pieces of parchment or waxed paper and pound thin with a rolling pin.
  3. Put them in a shallow bowl; add enough olive oil to cover (1/2 to 3/
  4. cup), the juice of 1/2 lemon, and salt and pepper, and refrigerate for 20 to 30 minutes.
  5. Place a large grill pan on 2 burners over medium-high heat, or preheat an outdoor gas or charcoal grill.
  6. Stir together the tomatoes, arugula, onion, olives, 1/4 cup of olive oil, the juice of the remaining lemon half, and salt and pepper; set aside while you cook the chicken.
  7. Fold a few paper towels into a thick square. Blot some oil on the paper towels and then carefully and quickly wipe the ridges of the gill pan or the hot grates of the grill to make a nonstick surface.
  8. Remove the chicken from the marinade and season with salt and pepper.
  9. Lay the chicken on the hot grill and cook 3 to 5 minutes on each side until charred and firm.
  10. Transfer to plates and spoon the tomato mixture over.
  11. Serve hot.

Nutrition Facts

Calories378kcal
Protein40.15%
Fat50.68%
Carbs9.17%

Properties

Glycemic Index
38.63
Glycemic Load
1.78
Inflammation Score
-9
Nutrition Score
26.079565250355%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.77mg
Apigenin
0.01mg
Luteolin
0.63mg
Isorhamnetin
1.72mg
Kaempferol
10.01mg
Myricetin
0.26mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:377.66kcal
18.88%
Fat:21.45g
33%
Saturated Fat:3.3g
20.66%
Carbohydrates:8.73g
2.91%
Net Carbohydrates:5.68g
2.07%
Sugar:4.16g
4.63%
Cholesterol:108.86mg
36.29%
Sodium:667.77mg
29.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.23g
76.46%
Vitamin B3:18.45mg
92.24%
Selenium:54.83µg
78.33%
Vitamin B6:1.41mg
70.33%
Vitamin K:47.19µg
44.94%
Vitamin C:33.8mg
40.96%
Phosphorus:401.79mg
40.18%
Vitamin A:1552.44IU
31.05%
Potassium:1009.73mg
28.85%
Vitamin B5:2.7mg
26.97%
Vitamin E:3.64mg
24.26%
Magnesium:72.71mg
18.18%
Folate:53.25µg
13.31%
Vitamin B2:0.22mg
13.01%
Manganese:0.25mg
12.71%
Fiber:3.05g
12.21%
Vitamin B1:0.17mg
11.6%
Iron:1.64mg
9.13%
Zinc:1.32mg
8.77%
Calcium:81.6mg
8.16%
Copper:0.16mg
7.84%
Vitamin B12:0.34µg
5.67%
Vitamin D:0.17µg
1.13%