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Heart Health
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Chicken Bruschetta
Tara Stantz, Registered Dietician
1 teaspoon garlic powder
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 tablespoon olive oil
1 8ounce package pre-sliced mushrooms
1 zucchini, quartered lengthwise and diced (about 5 ounces)
4 garlic cloves, minced
1 cup plum or roma tomato, chopped
1/2 cup red onion, chopped
1/2 cup fresh basil or 2 teaspoons dried basil
4 teaspoons balsamic vinegar
1/4 cup grated fresh Parmesan cheese (1 ounce)
1) Preheat broiler. 2) Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray and broil for 6 minutes on each side or until chicken is done. Remove chicken from pan and keep warm. 3) While chicken is cooking, heat olive oil in a large non-stick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil and vinegar; sauté 3 minutes. 4) Serve the vegetable mixture over chicken; sprinkle with Parmesan cheese. Add additional pepper and seasoning to taste.
Nutrients
Makes 4 servings (serving size: 1/2 large chicken breast or 1 small chicken breast, 1/2 cup
vegetables, and 1 tablespoon cheese.)
Calories 229 (29% from fat)
Fat 7.3g (2.1g sat, 3.5g mono, 1g poly)
Protein 31.4g
Carbohydrates 9.7g
Fiber 2.1g
Cholesterol 71mg
Iron 2.3mg
Sodium 489mg
Calcium 126mg
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