Chicken with Fresh Tomato Sauce


You can substitute turkey cutlets, or even fish fillets in place of the chicken in this recipe with excellent results. You can also grill them (rather than broiling) if you so desire.

3 large ripe tomatoes, cored and chopped

4 green onions (scallions), finely chopped

1/4 cup fresh parsley, roughly chopped or torn

2 garlic cloves, thinly sliced

1 tablespoon olive oil

1 teaspoon fresh lime or lemon juice

1/8 teaspoon cumin

1 teaspoon minced green chilies (fresh or canned), optional

4 boneless skinless breasts

1/8 teaspoon black pepper

Preheat the oven’s broiler and lightly coat a roasting tray or baking sheet with nonstick cooking spray.

In a small skillet or saucepan, combine the tomatoes, green onions, garlic, parsley, lime or lemon juice, cumin, olive oil, and chili (if using); place over medium low heat and allow to heat through while chicken is prepared and cooked (stirring occasionally).

Lightly spray both sides of the chicken breasts with a little nonstick cooking spray and sprinkle them with the pepper.

Broil the chicken 4 to 5 inches from the heat for 3-5 minutes (or until lightly browned); flip the chicken over and broil for another 3 -5 minutes more.

Arrange the chicken on a serving platter, ladle the warm tomato sauce over top, and garnish (if desired) with additional parsley.

Makes 4 servings. Per serving: 197 calories, 8 g total fat, less than 1 g saturated fat, 0 g trans fat, 5 g carbohydrates, 2 g fiber, 0 g added sugar, 27 g protein, 82 mg sodium, 66 mg cholesterol.

1 comment
  1. We cooked this today for dinner. The fresh tomato sauce really adds to the dish. I picked up a quart of tomatoes from a roadside stand yesterday for a dollar. We grilled the chicken breasts then added the tomato sauce. We left the chilies out. My husband really liked this dish. We will be cooking a lot more from Cooking Done Light. We saw several other chicken recipes that we will be trying. We will let you know how they turn out. You are so talented! Thanks for all your recipes!

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