SUN-DRIED TOMATO CHICKEN

SUN-DRIED TOMATO CHICKEN

Sun-dried tomato Chicken is a mouth-watering dish that brings a burst of Mediterranean flavour. This recipe pairs sun-dried tomatoes’ rich, tangy taste with juicy chicken breast, enhanced by aromatic garlic and dried basil. With just a few simple ingredients, this dish is easy to prepare and perfect for a healthy, quick dinner. The sun-dried tomatoes infuse the chicken with a deep, concentrated flavour that makes every bite irresistible. Serve this dish with pasta, a fresh salad, or some crusty bread to soak up the delicious juices.

RECIPE CATEGORY

Dinner, Lunch, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

Pan-fry, Marinate, 5 Ingredients or Less

OCCASION / HOLIDAY

Weeknight Dinner, Casual Meal, Spring, Summer

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, Quick & Easy, High Protein

DISH TYPE

Chicken Dish, Main Course

INGREDIENTS FOR SUN-DRIED TOMATO CHICKEN

• 1 chicken breast (150g)

• 1 tbsp olive oil

• 1 tbsp sun-dried tomatoes, chopped

• 1 clove garlic, minced

• 1/2 tsp dried basil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 240 kcal

• Protein: 28g

• Carbohydrates: 3g

• Sugars: 2g

• Fibre: 1g

• Fat: 13g

• Saturated Fat: 2g

• Sodium: 300mg

• Potassium: 450mg

• Vitamin C: 10% of Daily Value (DV)

• Vitamin A: 15% of Daily Value (DV)

• Calcium: 3% of Daily Value (DV)

• Iron: 8% of Daily Value (DV)

PREPARATION FOR SUN-DRIED TOMATO CHICKEN

1. Marinate the Chicken: In a small bowl, combine the olive oil, chopped sun-dried tomatoes, minced garlic, dried basil, salt, and pepper. Place the chicken breast in the marinade and thoroughly coat it. Cover and marinate in the fridge for at least 30 minutes or 2 hours for deeper flavour.

2. Cook the Chicken: Heat a pan over medium heat. Add olive oil to the pan, then place the marinated chicken breast. Cook each side for 6-7 minutes or until it thoroughly cooks and turns golden brown outside.

3. Serve: Remove the chicken from the pan and let it rest for a few minutes before slicing. Serve hot, garnished with extra sun-dried tomatoes if desired, alongside your favourite sides like pasta, rice, or vegetables.

PREP TIME

10 minutes (plus marinating time)

COOKING TIME

15 minutes

TIPS FOR SUN-DRIED TOMATO CHICKEN

• For extra moisture, you can add a splash of chicken broth to the pan while cooking.

• If you prefer a creamier sauce, stir in a tablespoon of heavy cream or Greek yoghurt at the end of cooking.

• Ensure the chicken is not overcrowded in the pan to ensure even cooking.

VARIATIONS

• Add some fresh spinach to the pan for added greens in the last few minutes of cooking.

• Substitute dried basil with fresh or other herbs like thyme or oregano for a different flavour profile.

• For a cheesy twist, sprinkle some grated Parmesan or mozzarella over the chicken in the final minutes of cooking and allow it to melt.

PREPPING AND STORAGE GUIDE FOR SUN-DRIED TOMATO CHICKEN

• Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave.

• Freezer: Freeze the cooked chicken for up to 2 months. Thaw overnight in the fridge before reheating.