Want to enjoy a low-carb dinner? Make this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are a yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli.
Easy, Low-Carb Dinner Recipe: Caprese Chicken and Roasted Broccoli
Caprese Chicken & Roasted Broccoli
Ingredients
- 2 skinless, boneless chicken breasts (6 ounces each or 340 grams total)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/2 pounds broccoli, chopped (680 grams)
- 2 cloves garlic, minced
- 1 Roma tomato, sliced (90 grams)
- 2 sprigs basil, leaves thinly chopped
- 4 slices fresh mozzarella (1 ounce or 28 grams per slice)
- 2 tablespoons balsamic vinegar
- 2 teaspoons dijon mustard (certified gluten-free if necessary)
- 2 teaspoons brown sugar
- 3 tablespoons olive oil
Directions
Preheat oven to 400 degrees F (204 degrees C).
Slice the chicken breasts in half and then season and tenderize with salt and pepper. Set aside.
Whisk together balsamic vinegar, mustard, brown sugar and olive oil. Toss half with the broccoli and spread out onto a sheet pan. Sprinkle with salt and roast for 25 minutes, shaking midway.
Heat a grill pan over medium-high heat. Brush with some oil and then grill chicken on both sides for about 2 minutes (If grill pan isn’t large enough to fit all the chicken pieces, transfer grilled pieces to a sheet pan). Transfer chicken to the oven and cook for another 8 to 10 minutes. In the last 2 minutes of cooking, add a slice of mozzarella to each chicken breast.
When chicken is done, top cheese with a basil leaf and tomato slice. Drizzle with rest of the sauce, and enjoy with your crunchy, roasted broccoli.
Nutrition Information
Serves: 4 | Serving Size: 1/2 chicken breast + 3/4 cup broccoli
Per serving: Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g
Nutrition Bonus: Potassium: 700mg; Iron: 9%; Vitamin A: 43%; Vitamin C: 263%; Calcium: 22%
Energizing Tips (optional)
- Serve with a side salad (1 cup salad greens + 2 tablespoons vinaigrette) to increase calories and fiber. (Per serving: Calories: 491; Fat: 32g; Carbohydrate: 20g; Dietary Fiber: 8g; Sugar: 6g; Protein: 28g)
- Serve this as a caprese chicken sandwich (add 2 slices of whole-grain bread + 1 tablespoon of mayonnaise) to increase calories, fiber, carbs, protein and fat. (Per serving: Calories: 651; Fat: 34g; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 10g; Protein: 34g)
