Chicken and Tomato Recipe

• 份量: 8 servings
• 活動時間: 8 minutes
• 總時間: 24 minutes

食材

2-3 lbs boneless & skinless chicken breasts (about 4 large)

1/2 tsp dried oregano

1/2 tsp salt

Ground black pepper (to taste)

Oil (for frying)

3 lbs ripe tomatoes (about 4 large, cut into half moon shapes)

5 garlic cloves (minced)

1/2 tsp dried oregano

1/4 tsp salt

Ground black pepper (to taste)

Basil or parsley (finely chopped)

步驟

Cut chicken breasts into tenders. Sprinkle with 1/2 tsp oregano, 1/2 tsp salt and pepper to taste. Gently toss around to coat evenly. Slice tomatoes and chop garlic.

Preheat large ceramic non-stick skillet on medium heat and swirl a bit of oil to coat. Add half of chicken and cook for 5 minutes or until golden brown on each side. Transfer to a dish and cook remaining chicken this way.

Reduce heat to low, add garlic and 1/2 tsp oregano. Cook for 1 minute, stirring frequently (add a bit of oil if there was none left from cooking chicken).

Layer tomatoes on top, sprinkle with 1/4 tsp salt and pepper to taste. Turn up the heat to medium and cook tomatoes for about 5 minutes, gently tossing them around (if tomatoes aren’t juicy enough, add a splash of water).

When tomatoes have released their juices and turned into fresh tomato sauce, turn off the heat and return chicken back to skillet. Gently tuck it in between tomatoes and sprinkle with fresh basil or parsley.

Serve warm with whole wheat spaghetti, quinoa, brown rice or buckwheat.

營養

• 卡路里: 163 kcal
• 總脂肪: 3 g
• 飽和脂肪: 1 g
• 膽固醇: 73 mg
• 鈉: 358 mg
• 總碳水化合物: 7 g
• 膳食纖維: 2 g
• 總糖: 4 g
• 蛋白質: 26 g