Pan-Seared Chicken with Tomato-Olive Relish

Gluten Free
Dairy Free
Low Fod Map
Health score
17%
Pan-Seared Chicken with Tomato-Olive Relish
45 min.
4
239kcal

Suggestions


Indulge in a delightful culinary experience with our Pan-Seared Chicken with Tomato-Olive Relish, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, but it also adheres to a low FODMAP diet, making it an excellent choice for those with dietary restrictions. In just 45 minutes, you can create a meal that serves four, ideal for a family dinner or a gathering with friends.

The star of this dish is the succulent skinless, boneless chicken breast, seared to perfection in a grill pan, ensuring a juicy and tender bite every time. Complementing the chicken is a vibrant relish made from fresh cherry tomatoes and pitted olives, tossed with fragrant basil and a splash of sherry or balsamic vinegar. This combination not only adds a burst of color to your plate but also infuses the dish with a medley of flavors that will tantalize your taste buds.

With a caloric breakdown that emphasizes protein while keeping fats and carbs in check, this meal is as nutritious as it is delicious. Whether you're looking for a satisfying lunch, a main course for dinner, or a dish to impress your guests, this Pan-Seared Chicken with Tomato-Olive Relish is sure to become a favorite in your kitchen. Get ready to savor every bite!

Ingredients

  • tablespoon balsamic vinegar 
  • tablespoon basil finely chopped
  • 0.3 teaspoon pepper black
  • cup cherry tomatoes quartered
  • teaspoons olive oil extra-virgin divided
  • 0.3 cup olives pitted chopped
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • grill pan

Directions

  1. Heat a grill pan over medium-high heat.
  2. Add 1 teaspoon oil; swirl to coat.
  3. Sprinkle chicken with salt and pepper.
  4. Add chicken to pan; cook 6 minutes on each side or until done.
  5. While chicken cooks, combine remaining 1 teaspoon olive oil, basil, and vinegar in a medium bowl, stirring with a whisk.
  6. Add cherry tomatoes and olives; toss to coat.
  7. Serve relish with chicken.

Nutrition Facts

Calories239kcal
Protein63.46%
Fat31.87%
Carbs4.67%

Properties

Glycemic Index
38
Glycemic Load
0.36
Inflammation Score
-5
Nutrition Score
18.077826204507%

Flavonoids

Luteolin
0.07mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:238.56kcal
11.93%
Fat:8.18g
12.58%
Saturated Fat:1.48g
9.23%
Carbohydrates:2.7g
0.9%
Net Carbohydrates:2.03g
0.74%
Sugar:1.59g
1.77%
Cholesterol:108.86mg
36.29%
Sodium:523.26mg
22.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.63g
73.26%
Vitamin B3:17.97mg
89.86%
Selenium:54.73µg
78.18%
Vitamin B6:1.31mg
65.4%
Phosphorus:369.32mg
36.93%
Vitamin B5:2.48mg
24.77%
Potassium:722.96mg
20.66%
Vitamin C:10.62mg
12.88%
Magnesium:49.83mg
12.46%
Vitamin B2:0.18mg
10.57%
Vitamin E:1.25mg
8.36%
Vitamin B1:0.12mg
8.33%
Zinc:1.05mg
7.02%
Vitamin A:304.45IU
6.09%
Vitamin B12:0.34µg
5.67%
Iron:1.01mg
5.59%
Vitamin K:5.02µg
4.79%
Copper:0.09mg
4.61%
Manganese:0.09mg
4.6%
Folate:12.35µg
3.09%
Fiber:0.67g
2.69%
Calcium:21.08mg
2.11%
Vitamin D:0.17µg
1.13%
Source:My Recipes