Healthy Cooking: Meals for One
Italian Chicken Breast
Ingredients
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
