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Summertime Chicken




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Nutritional Information: Calories 224, Total Fat 11g, Saturated Fat 6g, Cholesterol 68mg, Sodium 527mg, Carbohydrate 6g, Fiber 1g, Protein 24g. Percent Daily Values are based on a 2,000 calorie diet.

Makes 8 servings

Ingredients

For the Chicken:

  • 1 container (8 ounces) low-fat plain yogurt
  • 3 tablespoons balsamic vinegar
  • 8 thin-cut boneless, skinless chicken breast halves (bout 1-1/2 pounds total)

For the Tomato-Mozzarella Topping:

  • 1 tablespoon olive oil
  • 1 medium-size onion, cut into 16 wedges
  • ¼ cup balsamic vinegar
  • 2 tablespoons water
  • 1 pound plum tomatoes, cored, seeded, chopped (about 4 cups)
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 piece (8 ounces) fresh mozzarella cheese, cut into ½-inch dice
  • 1 cup loosely packed basil leaves, chopped

Directions

    1. Chicken: In a small bowl, whisk together the yogurt and the 3 tablespoons vinegar until well blended. In a plastic food-storage bag, combine the chicken and yogurt mixture; seal and turn to coat. Refrigerate 20 minutes to marinate.
    2. Meanwhile, heat a broiler, or prepare an outdoor grill with medium-hot coals, or heat a gas grill to medium-hot.
    3. Tomato-Mozzarella Topping: In large skillet, heat the oil over medium heat. Add the onion; sauté for 5 minutes or until slightly softened; the wedges will fall apart into pieces. Add the ¼ cup balsamic vinegar and the water. Bring to a simmer. Reduce the heat to medium-low; cook until the liquid has reduced to a sauce and onion is tender, about 7 minutes.
    4. Increase heat to medium-high. Add tomatoes, salt and pepper; cook 2 minutes. Remove skillet from heat; let cool 2 to 3 minutes. Stir in mozzarella and chopped basil.
    5. Remove chicken from bag; discard marinade. Gently rinse chicken and pat dry.
    6. Broil or grill chicken about 4 inches from heat 3 to 4 minutes per side or until internal temperature registers 170°F on instant-read thermometer. Place chicken on large platter. Scoop ¼ cup topping on each chicken piece. Serve immediately or let cool to room temperature.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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