Outside of classic Italian flavors and ingredients, bruschetta is a near-household name when it comes to appetizers. The tomato-mozzarella-basil-garlic-oil combo can’t go wrong when mounded on a slice of crusty baguette.
In terms of quick dinners, it doesn’t get much better than this. Chop, chop…mix. Grill up the chicken and…done. 20 minutes from start to finish, you can’t beat it. And not only that, but this dish is low in calories, high in protein, and contains some heart-healthy fats from the olive oil…plus vitamins, minerals, and antioxidants from the tomatoes, basil, and garlic.
1/4 cup red onion, chopped
1 Tbsp extra-virgin olive oil
1 Tbsp balsamic vinegar
salt and pepper, to taste
2 large vine ripe tomatoes, chopped
2 cloves garlic, minced
2 Tbsp fresh basil leaves, chopped
4 oz fresh mozzarella, diced
4 (4-ounce) boneless, skinless chicken breasts
In a medium bowl, combine the onion, olive oil, balsamic vinegar, salt and pepper. Add the tomatoes, garlic, and basil to the onion mixture. Set aside Toss in the cheese when ready to serve.
Place chicken breasts between two pieces of plastic wrap and pound to about 1/2-inch thick. Season with salt and pepper and grill on your indoor or outdoor grill. Top chicken with bruschetta and serve immediately. Yield: 4 servings.
Nutrition Information (per serving): 259 calories; 10.8 g. fat; 75 mg. cholesterol; 242 mg. sodium; 6.5 g. carbohydrate; 1.3 g. fiber; 32 g. protein
Result: A light and ideal dish to showcase summer’s sun-ripened tomatoes. No need for a lot of prep or time, this meal comes together in 20-25 minutes or less. Simple ingredients lend to a simple and fresh summer meal that’s kind to the waistline without skimping on taste. Enjoy!
As I was making dinner last night I treated myself to a beer. For no reason other than it sounded good and I had no intention of working out. Besides, cooking + a little booze = my ideal evening. As Mr. Prevention and I were finishing up dinner on the deck, I decided the evening was far too beautiful to waste inside. We walked Lily and then I decided to take a walk. By the time I had gotten to the end of the driveway, I was jogging. I figured I would jog some and walk some, but it was effortless, so I just kept jogging. It was by no means fast, but effortless runs are far more important to me than speed. With that said, I am yearning to finish a sub-30 5K one of these days. I have a perfect 5K route around my neighborhood and I think this fall it will be my goal to finish it in under 30 minutes…just to say I can 😉
Question: What would you like to see (more of) on Prevention RD? I aim to please! Leave your feedback as a comment, if you would be so kind!
Some ideas I’ve thought of include:
- healthy snacks
- a continuation of my Money Matters series on budget-friendly meals
- low-carb/diabetic-friendly recipes
- kid-friendly recipes
- a low-calorie dessert series
- a week of crock pot cooking (breakfast, lunch and dinner)
- a week of vegetarian cooking
- an around-the-world series of various ethnic dishes
And of course, there’s the upcoming chili contest! T-16 days until the first recipe! 😀 I want to keep things fresh and enjoyable! And, well, I’m not very clever – so help me out 😉
Have a great day!