Food & Nutrition
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The DX Exclusive Recipe: Easy Chicken and Tomatoes

With olives and rosemary

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

*Ask your diabetes care team about food choices; you can read more about food choices here.

Get more tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

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

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