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Diabetic & Heart Healthy

The Mediterranean diet is filled with heart-healthy foods.
Celebrate a new year of heart healthy eating with this easy chicken dinner.
Use your favorite fresh herbs to liven up the Mediterranean flavors.

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Ingredients

  • 3 Tbsp olive oil
  • 3 Tbsp fresh lemon juice
  • 2 garlic cloves, minced
  • 1 tsp chopped fresh thyme
  • 1 Tbsp chopped fresh basil, plus additional for garnish
  • Black pepper to taste
  • 2 boneless, skinless chicken breasts (8 oz each), halved
  • 1/8 tsp salt
  • 2 Tbsp all-purpose flour
  • 1/4 cup dry white wine
  • 1 pint cherry tomatoes
  • 2 Tbsp chopped Kalamata olives

Preparation

In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.

Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.

Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.

In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.

Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. Serve the chicken topped with the tomato mixture and garnished with fresh basil.

Nutrition Facts

Serving size:

4 oz chicken
1/2 cup vegetables

Per Serving:
Calories: 265
Fat: 12g
Saturated Fat: 2g
Cholesterol: 65mg
Sodium: 198mg
Carbohydrates: 7g

Fiber: 1g

Protein: 26g

Serves 4

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Date Last Reviewed: August 29, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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