Grilled Chicken Caprese

Grilled Chicken Caprese
Serves 4
Do you want a High Protein, Low Carb dinner? Try this Caprese Salad with a Protein Twist. I recommend using a grill, but it can easily be done inside on a stove.
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Prep Time
15 min
Cook Time
40 min
Total Time
1 hr
Prep Time
15 min
Cook Time
40 min
Total Time
1 hr
326 calories
17 g
59 g
19 g
25 g
6 g
297 g
447 g
6 g
0 g
12 g
Nutrition Facts
Serving Size
297g
Servings
4
Amount Per Serving
Calories 326
Calories from Fat 166
% Daily Value *
Total Fat 19g
29%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 59mg
20%
Sodium 447mg
19%
Total Carbohydrates 17g
6%
Dietary Fiber 5g
21%
Sugars 6g
Protein 25g
Vitamin A
30%
Vitamin C
261%
Calcium
26%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless, boneless chicken breasts (6 ounces each or 340 grams total)
  2. 1/4 teaspoon salt
  3. 1/4 teaspoon pepper
  4. 1 1/2 pounds broccoli, chopped (680 grams)
  5. 2 cloves garlic, minced
  6. 1 Roma tomato, sliced (90 grams)
  7. 2 sprigs basil, leaves thinly chopped
  8. 4 slices fresh mozzarella (1 ounce or 28 grams per slice)
  9. 2 tablespoons balsamic vinegar
  10. 2 teaspoons dijon mustard
  11. 1 teaspoon brown sugar
  12. 3 tablespoons olive oil
Instructions
  1. Preheat oven to 400 degrees F (204 degrees C).
  2. Slice the chicken breasts in half (make them thinner) and then season with salt and pepper. Set aside.
  3. Whisk up the balsamic vinegar, mustard, brown sugar and olive oil. Toss half of it in the broccoli and throw it onto a sheet pan. Sprinkle with salt and roast for 25 minutes, shake it around the pan midway through.
  4. Heat a grill, grill pan or skillet over medium-high heat. Brush with some oil and then grill chicken on both sides for about 2 minutes (If pan isn’t large enough to fit all the chicken pieces, transfer grilled pieces to a sheet pan).
  5. Transfer chicken to the oven and cook for another 8 to 10 minutes. In the last 2 minutes of cooking, add a slice of mozzarella to each chicken breast.
  6. When chicken is done, top cheese with a basil leaf and tomato slice. Drizzle with rest of the sauce, and enjoy with your crunchy, roasted broccoli.
Notes
  1. To up the protein, what I will do is, instead of splitting the chicken completely, I will "butterfly it to where it has a hinge. Grill both sides as stated, then sandwich the mozzarella, basil, and tomato inside and then finish in the oven, or on the grill. Don't forget to add 2 more Chicken Breasts to keep the servings right!
  2. It will boost the protein on this dish to 38-40g
beta
calories
326
fat
19g
protein
25g
carbs
17g
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Fit Food Options http://fitfoodoptions.com/

Author: FitFood

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