Balsamic Chicken with Tomatoes and Swiss Chard

Recipe Image

This recipe makes 2 servings
Recipe Nutrition Info Comments 0
Chef's View
An update of a South Beach Diet favorite, this dish is brimming with vitamin-rich tomatoes and leafy chard. You may substitute spinach for the chard, but you'll need to up the quantity as spinach cooks down much more.

Ingredients

  • 2 teaspoon oil, olive, extra-virgin
  • 2 piece(s) chicken, breast, boneless, skinless
    (6 ounces each)
  • salt
    to taste
  • pepper, black ground
    to taste
  • 1 medium shallot(s)
    or 1 small onion, finely chopped
  • 1 cup(s) tomatoes, diced
    (8 ounces)
  • 1/2 cup(s) broth, chicken, fat-free, less sodium
  • 1/4 cup(s) wine, dry white
  • 2 sprig(s) thyme, fresh
  • 1/4 cup(s) vinegar, balsamic
  • 4 ounce(s) Swiss chard, fresh
    (about 1/2 small bunch), coarsely chopped

Instructions

  • 1

    Heat the oven to 350°F.

  • 2

    In a large, heavy ovenproof skillet, heat oil over medium-high heat. Season chicken with salt and pepper and add to the skillet. Brown chicken, about 3 minutes per side, then transfer to a plate.

  • 3

    Reduce the heat to medium-low. Add shallot to the skillet and cook, stirring, for 1 minute. Increase the heat to medium-high and add tomatoes, broth, wine, and thyme.

  • 4

    Bring mixture to a simmer, stirring with a wooden spoon to release any browned bits clinging to the bottom of the pan. Let sauce simmer for 5 minutes, stirring occasionally. Stir in vinegar. Return chicken and any juices to the skillet.

  • 5

    Place the skillet in the oven and cook for 5 minutes. Turn breasts over and cook for another 5 minutes, or until chicken is just cooked through. Remove the skillet from the oven. Transfer chicken to a clean plate and tent with foil to keep warm.

  • 6

    Place the skillet over medium heat. Add chard to the balsamic sauce and cook, stirring gently, for 5 minutes, or until wilted. Remove thyme sprigs. Return chicken to the skillet to warm through. Serve chicken and chard in shallow bowls, topped with balsamic sauce.

Nutritional Information Amount Per Serving
  • Calories332
  • Total Fat9g
  • Saturated Fat1.8g
  • Sodium722mg
  • Carbohydrates18g
  • Dietary Fiber2g
  • Protein37g
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