Serves: 4
Notes:
This is a low-calorie dish (312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein)
Ingredients:
2 tbsp olive oil
2 tbsp chopped fresh basil
2 cloves garlic, chopped
1/2 tsp chopped fresh rosemary
1/2 tsp chopped fresh oregano
1/2 tsp salt
1/4 tsp chopped fresh thyme
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breasts (about 6 oz each)
Salsa:
1 lb fresh tomatoes, diced
1 tbsp olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 edium shallot, diced
1/2 cup diced onion
1/2 small jalapeño, cored, seeded and minced
1 tsp minced garlic
1 tbsp chopped fresh oregano
Vegetable oil cooking spray
Procedure:
Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes. Heat oven to 400°. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.
Recipe Type: AuthenticNotes:
This is a low-calorie dish (312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein)
Ingredients:
2 tbsp olive oil
2 tbsp chopped fresh basil
2 cloves garlic, chopped
1/2 tsp chopped fresh rosemary
1/2 tsp chopped fresh oregano
1/2 tsp salt
1/4 tsp chopped fresh thyme
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breasts (about 6 oz each)
Salsa:
1 lb fresh tomatoes, diced
1 tbsp olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 edium shallot, diced
1/2 cup diced onion
1/2 small jalapeño, cored, seeded and minced
1 tsp minced garlic
1 tbsp chopped fresh oregano
Vegetable oil cooking spray
Procedure:
Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes. Heat oven to 400°. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.
Recipe Author: Executive Chef Chad S. Luethje
Restaurant: Red Mountain Spa, 202 Snow Canyon Dr, Ivins, UT
Source: http://www.brentwoodca.gov/department/pr/cob_par/healthy/recipes.cfm