Chicken and Roasted Tomatoes With Apple Radish Arugula Salad
Meal Time - 30 minutes / Serves 4
Cooking Sequence
- Prepare chicken recipe and begin to bake - 10 minutes
- While chicken bakes, prepare rice (if serving); prepare salad and serve - 20 minutes
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Chicken and Roasted Tomatoes
Ingredients
3 plum tomatoes (rinsed)
4 boneless, skinless chicken breasts (2 lb)
1/4 cup extra-virgin olive oil
1/2 teaspoon dried Italian seasoning
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
Steps
- Preheat oven to 450°F. Quarter tomatoes and squeeze gently to remove seeds; place tomatoes in medium bowl (discard seeds).
- Add remaining ingredients to bowl; toss to coat. Place chicken breasts on baking sheet and arrange tomatoes, cut-side up, on top of the chicken (wash hands). Pour remaining oil over top of chicken.
- Bake 15–20 minutes or until tomatoes are softened and internal temperature of chicken is 165°F. Use a meat thermometer to accurately ensure doneness. Serve.
CALORIES (per 1/4 recipe) 380kcal; FAT 17g; CHOL 130mg;
SODIUM 290mg; CARB 2g; FIBER 1g; PROTEIN 53g;
VIT A 8%; VIT C 15%; CALC 4%; IRON 10%
Apple Radish Arugula Salad
Ingredients
1 medium sweet apple (rinsed)
1 1/2 cups radishes (rinsed)
1 bag fresh arugula salad leaves (about 5 oz)
1/4 cup extra-virgin olive oil
1 lemon (for juice, rinsed)
Steps
- Cut apple in quarters and remove core; remove ends from radishes. Slice both apple and radishes thinly.
- Place arugula on salad plates. Arrange apple and radish slices over arugula; drizzle with olive oil.
- Squeeze juice of lemon over salad. Serve.
CALORIES (per 1/4 recipe) 160kcal; FAT 14g; CHOL 0mg;
SODIUM 30mg; CARB 9g; FIBER 2g; PROTEIN 1g;
VIT A 15%; VIT C 35%; CALC 8%; IRON 4%
Utensils & Cookware
- baking sheet
- medium bowl
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
Spinach can be used in the salad instead of the arugula; crumbled feta cheese can also be added to the salad for a tasty variation.
Recipe Version 09/07-0082
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