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TOMATO BASIL CHICKEN
19

TOMATO BASIL CHICKEN

NUTRITION
HEALTHY RECIPES
Aug 30, 2024

TOMATO BASIL CHICKEN

Tomato Basil Chicken is a delightful Mediterranean-inspired dish that combines the freshness of ripe cherry tomatoes and the aromatic notes of fresh basil. This recipe is light and satisfying, making it ideal for a quick weeknight dinner or a leisurely weekend lunch. The juicy chicken breast is infused with garlic and olive oil, providing a rich depth of flavour, while the basil adds a refreshing, herbaceous touch. This dish comes together in under 30 minutes with just a few ingredients, delivering a healthy, flavour-packed meal that pairs perfectly with steamed vegetables or a crisp salad.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

Pan-Fry, 5 Ingredients or Less

OCCASION / HOLIDAY

Weeknight Dinner, Casual Meal, Summer

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, Quick & Easy, High Protein

DISH TYPE

Chicken Dish, Main Course

INGREDIENTS FOR TOMATO BASIL CHICKEN

  • 1 chicken breast (150g)
  • 1 tbsp olive oil
  • 5 cherry tomatoes, halved
  • 1/4 cup fresh basil leaves, chopped
  • 1 clove garlic, minced
  • Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 220 kcal
  • Protein: 28g
  • Carbohydrates: 3g
  • Sugars: 1g
  • Fibre: 1g
  • Fat: 11g
  • Saturated Fat: 2g
  • Sodium: 350mg
  • Potassium: 450mg
  • Vitamin C: 15% of Daily Value (DV)
  • Vitamin A: 20% of Daily Value (DV)
  • Calcium: 4% of Daily Value (DV)
  • Iron: 6% of Daily Value (DV)

PREPARATION FOR TOMATO BASIL CHICKEN

  1. Prepare the Chicken: Season the chicken breast with salt and pepper on both sides—heat olive oil in a pan over medium heat. Add the chicken breast and cook for 6-7 minutes on each side until golden brown and fully cooked.
  1. Add Garlic and Tomatoes: Once the chicken cooks, remove it from the pan and set it aside. Add minced garlic and sauté for 1 minute in the same pan until fragrant. Add the halved cherry tomatoes and cook for 2-3 minutes until they soften.
  1. Combine and Garnish: Return the chicken to the pan, allowing it to absorb the flavours of the garlic and tomatoes. Sprinkle the chopped fresh basil over the top and cook for 2 minutes. Serve hot, garnished with extra basil leaves if desired.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS FOR TOMATO BASIL CHICKEN

  • Use fresh, ripe cherry tomatoes for the best flavour.
  • If you prefer a more intense flavour, add balsamic vinegar to the tomatoes while they cook.
  • To ensure the chicken remains juicy, avoid overcooking; check for doneness by cutting into the thickest part of the breast.

VARIATIONS

  • Add a handful of fresh spinach for extra greens during the last few minutes of cooking.
  • Replace the chicken with shrimp for a seafood twist.
  • For a richer taste, sprinkle some grated Parmesan cheese before serving.

PREPPING AND STORAGE GUIDE FOR TOMATO BASIL 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 in the fridge overnight before reheating.

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