30-Minute Bruschetta Chicken (Grilled or Baked)

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 32 minutes

材料

4 6-oz boneless skinless chicken breasts

2 tsp italian seasoning

1 tsp kosher salt

1 tsp onion powder

1 tsp garlic powder

1 tsp ground pepper

1-2 tbsp olive oil

3-4 medium ripe tomatoes (about 1 lb) (cored, seeded, and chopped to a ½” dice)

1 tsp kosher salt

2 cloves garlic (minced)

1 tbsp extra virgin olive oil

2 tsp balsamic vinegar

2 tbsp thinly sliced basil leaves

ground pepper (to taste)

balsamic glaze (to taste, optional)

手順

Start the bruschetta. Combine the chopped tomatoes with salt and garlic in a mixing bowl; mix until well combined, then let sit while the chicken cooks.

Prepare the chicken. Place one chicken breast onto a sheet of parchment paper. Fold the paper over the chicken. Using a rolling pin, pound the chicken breast to even thickness of a little less than 1". Set aside and repeat with the remaining chicken breasts.

Combine the italian seasoning, salt, garlic powder, onion powder, and pepper in a small bowl. Stir to combine.

Brush the chicken with olive oil, then sprinkle with the seasoning blend. Flip the chicken oven, then oil and season the other side.

To Grill: heat a grill or grill pan over high heat. Place the chicken breasts directly on the grill grates and cook 5-6 minutes per side, or until the internal temperature reads 165°F using an instant read thermometer. Remove from the grill and rest 5 minutes.

To Bake: heat the oven to 400°F. Line a baking sheet with parchment paper. Roast the chicken for 10-12 minutes, or until the internal temperature reads 165°F using an instant read thermometer. Remove from the oven and rest five minutes.

Finish the bruschetta topping. Stir in the olive oil, balsamic vinegar, fresh basil, and ground pepper to taste. Taste for seasoning and adjust with salt, pepper, or vinegar to taste.

Top the grilled chicken with the bruschetta. Serve immediately.

栄養

• カロリー: 293 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 6 g
• コレステロール: 113 mg
• ナトリウム: 762 mg
• 炭水化物総量: 8 g
• 食物繊維: 3 g
• 糖質総量: 3 g
• タンパク質: 38 g