Bruschetta Chicken

19 100 225
Ingredients Minutes Calories
Prep Cook Servings
1 h 5 min 35 min 8
Bruschetta Chicken
Health Highlights
High protein, with grilling and baking options!

Ingredients


6 tomato Roma tomatoes (seeded and chopped, for bruschetta topping)
1/4 cup Basil, fresh (finely chopped, for bruschetta topping)
3 clove(s) Garlic (minced, for bruschetta topping)
1 tbsp Balsamic vinegar (for bruschetta topping)
1 1/2 tbsp Extra virgin olive oil (for bruschetta topping)
1/2 tsp Sea Salt (for bruschetta topping)
1 dash Black pepper (for bruschetta topping)
908 gm Chicken breast, boneless, skinless
1 tbsp Oregano, fresh (optional)
1 tbsp Basil, fresh (chopped)
1/2 tsp Thyme, fresh
1 tsp Parsley, Italian, fresh (chopped)
1 1/2 tbsp Lemon juice
1 1/2 tbsp Balsamic vinegar
2 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1/2 tsp Black pepper
1 dash Sea Salt
1/2 cup Parmesan cheese, shredded (optional)

Instructions


To make the Bruschetta topping

  1. Combine the Roma tomatoes, basil, garlic, balsamic vinegar, olive oil, sea salt, and black pepper in a medium-sized bowl. 
  2. Cover and chill until ready to serve.

To prepare the chicken breast

  1. Combine the chicken breasts, oregano, basil, thyme, parsley, lemon juice, balsamic vinegar, olive oil, garlic, salt, and pepper in a large plastic freezer bag with a zipper seal. 
  2. Seal the bag and shake to coat the chicken evenly. 
  3. Place in the refrigerator to marinate for at least 1 hour. For best results, assemble the chicken and marinade the morning of or the night before you plan to have this meal.

Grilling directions 

  1. Let the meat sit at room temperature for about 30 minutes before grilling.
  2. Grill for about 5 minutes per side until no longer pink in the middle.
  3. Discard marinade

Baking directions

  1. Preheat oven to 350 degrees F.
  2. Remove chicken from bag and place in baking dish; discard marinade.
  3. Cover with foil and bake in the oven for 30-40 minutes (longer if you are using larger chicken breasts) or until chicken is thoroughly cooked.

To serve

  1. Top with the Bruschetta, sprinkle over the Parmesan cheese and garnish with fresh basil leaves.

Notes:

Optional: serve over a bed of spaghetti squash.


Nutrition Facts

Per Portion

Calories 225
Calories from fat 97
Calories from saturated fat 23.1
Total Fat 10.8 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 5.7 g
Cholesterol 87 mg
Sodium 384 mg
Potassium 523 mg
Total Carbohydrate 3.9 g
Dietary Fiber 0.7 g
Sugars 2.1 g
Protein 28.6 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.1
Vegetables 0.5

Energy sources


Pygal6%396.9803046927215108.908584908004143%466.43422451209165210.1389343414039451%292.26998953315797196.872902423454586%43%51%CarbohydratesFatProtein
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