Health tip: Balsamic chicken recipe

This recipe has been approved by a Sunnybrook dietitian. For more information on healthy eating, visit our Clinical Nutrition pages.

Balsamic chicken with roasted tomatoes

Ingredients:

• 1 pint grape tomatoes
• 1 tablespoon honey
• 1 1/2 teaspoons olive oil
• 1/2 teaspoon salt, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/2 teaspoon freshly ground black pepper
• Cooking spray
• Balsamic vinaigrette salad spritzer (such as Wish-Bone)

Directions:

1. Preheat oven to 450°.
2. Combine first 3 ingredients in a small bowl; place tomato mixture on a foil-lined jelly-roll pan.
3. Bake at 450° for 12 minutes or until tomato skins burst and begin to wrinkle, stirring once.
4. Transfer tomatoes to a bowl, scraping juices into bowl. Stir 1/4 teaspoon salt into tomato mixture.
5. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper.
6. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 to 4 minutes on each side.
7. Place chicken on individual plates; coat each breast half with 2 to 3 sprays of balsamic spritzer.
8. Spoon tomatoes evenly over chicken.

Nutritional facts:
Calories: 238
Calories from fat: 16%
Fat: 4g
Saturated fat: 0.8g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.8g
Protein: 40g
Carbohydrate: 7.7g
Fiber: 1g
Cholesterol: 99mg
Iron: 1.5mg
Sodium: 431mg
Calcium: 28mg

Recipe courtesy of: allrecipes.com