When you think you don’t have time to make a delicious dinner, you do! This easy chicken dish comes together in less than 20 minutes and rewards you with vibrant flavor. When great-tasting local cherry tomatoes go out of season in late summer, sweet grape tomatoes make a delicious substitute. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
4 (4-ounce) boneless, skinless chicken breasts
¼ teaspoon salt
⅜ teaspoon black pepper, divided
2 teaspoons olive oil
1 garlic clove, minced
2 cups whole cherry tomatoes or grape tomatoes
¼ cup reduced-sodium chicken broth
8 black olives, such as Kalamata, pitted and quartered
2 scallions, thinly sliced
1½ teaspoons fresh rosemary, minced, or ¾ teaspoon dried rosemary, crumbled
Fresh rosemary sprigs, for garnish (optional)
1. Sprinkle the chicken with the salt and ¼ teaspoon of the pepper.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until well browned and cooked through, about 6 minutes. Transfer to a plate and cover to keep warm.
3. Add the garlic to the skillet and cook, stirring constantly, until fragrant, about 1 minute. Add the tomatoes and cook, stirring constantly, until the tomatoes just begin to blister, about 2 minutes. Add the broth, olives, scallions and rosemary, and cook, stirring constantly until the skins of a few of the tomatoes begin to burst, about 1 minute longer.
4. Arrange the chicken on 4 plates and top evenly with the tomato mixture. Garnish with fresh rosemary sprigs, if desired. Serve immediately.
Each serving (1 chicken breast and about ½ cup tomato mixture): 202 calories, 5 g carbohydrate, 8 g total fat, 1 g saturated fat, 67 mg cholesterol, 1 g fiber, 26 g protein, 394 mg sodium
Carbohydrate Choices: 0
Food Choices: 1 veg, 3 lean protein, 1 fat
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2015 The DX: The Diabetes Experience