Healthy Cooking: Meals for One

Italian Chicken Breast


1 Chicken Breast dethawed (256 calories) **
2 medium Roma tomatoes – diced (27 calories)
2 tsp olive oil (120 calories)
1 tbsp balsamic vinegar (10 calories)
½ jar water packed artichoke hearts (45 calories)
½ tsp garlic minced (5 calories)
Generous amounts of salt and pepper
2 tbsp flour (14 calories)
1 tsp sugar (16 calories)
¼ cup fresh basil chopped (1 calorie)
1 slice part skim, low moisture mozzarella (85 calories)

Total Calories: 579

** 1 chicken breast is approx 2 servings of protein

Cooking Instructions

Dice the Roma tomatoes
Combine tomatoes, olive oil, balsamic vinegar, artichoke hearts, garlic, flour, and sugar in a bowl. Stir ingredients together and let them sit for 30-60 minutes.
Preheat oven to 350
Salt and pepper chicken breast generously
Pour tomato mixture in a glass bottom dish and place the chicken breast on top
Bake approx 25-30 minutes until the chicken is almost done
Remove from the oven and top the chicken with sliced mozzarella
Broil the chicken on low for four minutes or until cheese melts
Remove from the oven and top with fresh basil
Serve over ½ cup of the pasta of your choice


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