If you want a taste of the Greek isles courtesy of tomatoes, onions, kalamata olives and feta, then try this delicious chicken recipe. I found this gem in the May 2014 issue of “Cooking Light” and quickly added it to my recipe file. This is a perfect dish if you’re looking for something high in protein and low in carbs.
4 (six-ounce) skinless, boneless chicken breast halves
1/4 tsp kosher salt
1/4 tsp ground black pepper
1 and 1/2 Tbs olive oil
1 and 3/4 cups vertically sliced onion
1 Tbs minced garlic
1 ounce chopped pitted kalamata olives
1 medium tomato, halved and sliced
1/4 cup chopped fresh parsley
2 tsp chopped fresh oregeno
2 tsp fresh lemon juice
1 ounce feta cheese crumbled (about 1/4 cup)
I start this preparation by getting the chopping of the main ingredients out of the way.
First the onion.
The recipe calls for us to vertically slice the onion, enough for 1 3/4 cups. Not sure it’s a huge difference than horizontally slicing the onion, but all that means is peel the onion, cut off the ends and thinly slice the onion from top to bottom. Set aside.
Now for the tomato. Doesn’t matter what type of tomato you use particularly. I chose a beefsteak tomato this time around and it was a large one, instead of medium. Try to slice the tomato as thinly as you can but no worries; when you cook it with the onions and olives, it will break down pretty easily. Set aside.
And now for the kick to the recipe: the kalamata olives.
The recipe calls for an ounce of sliced pitted kalamata olives (the recipe actually said that the ounce was the equivalent of 14 olives. However, my one ounce of weighed olives equaled 10 olives. So, if you’re not weighing the olives to make sure you have one exact ounce, just assume between 10 to 14 olives will be about right). Set aside after chopping.
The next step involves our protein: the boneless, skinless chicken breasts.
Heat a grill pan over medium-high heat. Coat the pan with cooking spray.
Season the chicken breasts with salt and pepper.
Place the chicken breasts in the grill pan. Cook six minutes on each side or until done. Set the chicken aside and keep warm (You can always quickly re-heat the cooked chicken breasts in the microwave if they have cooled before the recipe is done).
Heat a large skillet over medium-high heat. Add the 1 and 1/2 Tbs of olive oil to skillet and swirl to coat. Add the sliced onion and minced garlic (I grate my garlic right into the pan) and saute for four minutes.
Add in the tomatoes and olives and cook for three minutes or until tomatoes begin to break down, stirring occasionally.
Remove pan from heat; stir in the chopped parley, oregano and freshly squeezed lemon juice.
Evenly top each chicken breast with about one-third cup of the mixture.
All that is left is to add the crumbled feta over the chicken and serve!
Serving Size: One chicken breast, about 1/3 cup tomato mixture, and one Tbs of feta.
Cal: 311; Fat: 13.2 g (Sat Fat: 3 g); Chol: 115 mg; Sodium: 518 mg; Fiber: 2 g; Carb: 8 g; Pro: 38 g