Chicken Breast with Tomatoes and Garlic
Chicken Breast with Tomatoes is a 30-minute healthy dinner recipe with quickly seared chicken tenders, then sauteed with fresh tomatoes, garlic and oregano.
Chicken Breast with Tomatoes is a 30-minute healthy dinner recipe with quickly seared chicken tenders, then sauteed with fresh tomatoes, garlic and oregano.
- Carbohydrate 0.72066562487114 g
- Cholesterol 0 mg
- Fat 1.7732062499795 g
- Fiber 0.101156247172586 g
- Protein 0.136421874978 g
- Saturated Fat 0.20759999999468 g
- Serving Size 1 1 serving (4g)
- Sodium 0.35124999997 mg
- Sugar 0.619509377698554 g
- Trans Fat 0.0819874999966195 g
- Calories 19 calories
Step-by-step
- Cut chicken breasts into tenders - thin long strips. Sprinkle with 1/2 tsp oregano, 1/2 tsp salt and pepper to taste. Gently toss around the cutting board to coat evenly. Slice tomatoes and chop garlic.
- Preheat large ceramic non-stick skillet (I used 13†) on medium heat and swirl a bit of oil to coat. Add half of chicken and cook for 5 minutes or until golden brown on each side. Transfer to a dish and cook remaining chicken this way, transferring to same dish.
- Reduce heat to low, add garlic and 1/2 tsp oregano, cook for 1 minute, stirring frequently (add a bit of oil if there was none left from cooking chicken but there should be). Layer tomatoes on top, sprinkle with 1/4 tsp salt and pepper to taste, turn up the heat to medium, and cook tomatoes for about 5 minutes, gently tossing them around (if tomatoes aren’t juicy enough, add a splash of water).
- When tomatoes have released their juices and turned into fresh tomato sauce, turn off the heat and return chicken back to skillet. Gently tuck it in between tomatoes, sprinkle with fresh basil or parsley, and serve warm with whole wheat spaghetti, quinoa, brown rice or buckwheat.
A pan of chicken tenders seared to a deep golden crust rests amid bubbling juices released from ripe summer fruit, smelling intensely of sweet alliums and pungent herbs. Cooking with fresh ingredients demands timing adjustments because water content dictates whether the pan sears or steams. Canned tomatoes arrive concentrated and pre-cooked, but fresh specimens require deliberate reduction over heat to shed excess moisture before binding with pan drippings. Watery fruit will dilute flavor unless simmered until cellular walls collapse completely into a sauce. Cooking in batches prevents overcrowding the skillet, which lowers surface temperature and creates grey, rubbery meat instead of browning proteins through the Maillard reaction. A wide thirteen-inch ceramic skillet provides adequate surface area for eight servings without trapping steam, though scaling quantities down requires watching heat levels carefully to prevent scorching the minced garlic within sixty seconds. Fresh herbs like basil add volatile aromatic compounds that degrade rapidly under prolonged heat, meaning they belong at the very end of cooking rather than the beginning.
