Your Recipe

Easy Bruschetta Chicken

Ingredient Amount Calories
Tomatoes 240g 43kcal
Chicken broiler, raw, meat only boneless breast 240g 288kcal
Garlic 6g 9kcal
Olive oil 42g 371kcal
Basil fresh 5.3g 1kcal
Vinegar balsamic 5.3g 5kcal
Onions, red, raw 30g 13kcal
Salt, kosher 1g 0kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

4 plum tomatoes (about 12 ounces total), cored and diced
1/4 cup finely diced red onion
2 tablespoons coarsely chopped fresh basil leaves
2 cloves garlic, minced
3 tablespoons olive oil, divided
1 teaspoon balsamic vinegar
1/4 teaspoon kosher salt, plus more for seasoning
2 boneless, skinless chicken breasts, or 4 chicken cutlets (about 1 1/2 pounds total)
Freshly ground black pepper

INSTRUCTIONS
Place the tomatoes, onion, basil, garlic, 1 tablespoon of the oil, vinegar, and 1/4 teaspoon salt in a medium bowl and stir to combine; set aside.
If using chicken breasts, slice each one in half horizontally, starting at the thick end, so that you have 2 (1/4-inch-thick) cutlets (this is known as butterflying). Pat the chicken dry with paper towels and season generously on both sides with salt and pepper.
Heat the remaining 2 tablespoons of oil in a large frying pan over medium-high heat until shimmering. Add the cutlets in a single layer without crowding the pan, working in batches if needed. Sear the chicken until the bottom is browned, 3 to 4 minutes. Flip the cutlets and continue searing until the other side is browned and the chicken is cooked through, 3 to 4 minutes more. Transfer the cooked cutlets to a plate, tent with aluminum foil, and repeat cooking any remaining pieces.
Spoon the tomato bruschetta mixture over the chicken and serve.

Nutrition Facts
Portion Size 142 g | ml
Amount Per Portion 183
764
kcal
kilojoules
% Daily Value *
Total Fat 12g 16%
Saturated Fat 1.8g 9%
Sodium 129mg 6%
Total Carbohydrate 3.8g 1%
Dietary Fiber 0.9g 3%
Sugar 2.2g
Protein 14g 29%
Vitamin D 0mcg 0%
Calcium 16mg 1%
Iron 0.5mg 3%
Potassium 369mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 34.098 mcg 4%
Thiamin [B1] 0.082 mg 7%
Riboflavin [B2] 0.12 mg 9%
Niacin [B3] 6.139 mg 38%
Pantothenic acid [B5] 0.962 mg 19%
Vitamin B6 0.555 mg 33%
Cobalamin [B12] 0.126 mcg 0%
Floate [B9] 15.346 mcg 0%
Vitamin C 9.534 mg 11%
Vitamin D 0 mcg 0%
Vitamin E 2.184 mg 15%
Vitamin K 21.623 mcg 18%
Betaine 4.216 mg 0%
Choline 53.811 mg 10%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.8 g 1%
Sugars 2.2 g 4%
Dietary fiber 0.9 g 3%
Carbohydrate 2.9 g 0%
Net carbs 1.6g
Aminoacids
Nutrient Amount DV
Alanine 0.808 g 0%
Arginine 0.936 g 0%
Aspartic acid 1.362 g 0%
Cysteine 0.148 g 0%
Glutamic acid 2.274 g 0%
Glycine 0.614 g 0%
Histidine 0.514 g 0%
Isoleucine 0.678 g 0%
Leucine 1.139 g 0%
Lysine 1.32 g 0%
Methionine 0.356 g 0%
Phenylalanine 0.565 g 0%
Proline 0.441 g 0%
Serine 0.535 g 0%
Threonine 0.625 g 0%
Tryptophan 0.175 g 0%
Tyrosine 0.497 g 0%
Valine 0.716 g 0%
Minerals
Nutrient Amount DV
Calcium 15.8 mg 1%
Copper 0.07 mg 8%
Fluoride 1.38 mcg 0%
Iron 0.54 mg 3%
Magnesium 25.61 mg 6%
Manganese 0.13 mg 5%
Phosphorus 148.56 mg 12%
Potassium 368.89 mg 8%
Selenium 13.93 mcg 25%
Sodium 129.23 mg 6%
Zinc 0.55 mg 5%
Other
Nutrient Amount DV
Water 110.798 g 0%
Ash 1.357 g 0%