Good 'n healthy Chicken Caprese
September 2, 2016
The classic summer salad of fresh tomatoes, mozzarella and basil makes the perfect topping for chicken, whether grilled or sautéed.
Low in sodium, with only one gram of carbohydrates per serving, and high in protein and calcium, this nutritious dish can be ready from grill or stovetop to plate in less than 20 minutes.
Nearly half of the fat in each serving is from the olive oil in the vinaigrette, which is the good monounsaturated fat known to fight heart disease and cancer. A key ingredient in the Mediterranean diet, olive oil is also an anti-inflammatory that helps your digestive, mental and bone health too.
Serve our Chicken Caprese with a side salad of spring mix tossed with some vinaigrette and wait for the “wows.”
Preparation time: 10 minutes
Cooking time: 7-8 minutes
Total time: About 17 minutes
(Double or triple recipe as needed)
- 2 boneless, skinless chicken breasts (about 1 lb.), sliced in half lengthwise (or purchase chicken cutlets already sliced)
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon extra virgin olive oil
- 1-2 tomatoes cut into ½-inch slices
- 4 ounces fresh mozzarella cheese, cut into ¼–inch slices
- In small bowl, combine vinaigrette ingredients and set aside.
- Sprinkle both sides of chicken cutlets with a little salt and pepper.
- Heat large 12-inch skillet to medium high heat. Add the olive oil when the skillet is hot. (See note below if grilling.)
- Place chicken cutlets in skillet and sauté for 2 minutes. Turn over and sauté for another 2 minutes. (Since the cutlets are thin, they will brown quickly.)
- Place two slices of tomato on each chicken cutlet, then cover skillet with lid and cook for another 2 minutes.
- Uncover skillet and arrange mozzarella slices on top of the tomato slices. Cover skillet for about one minute, or until cheese just starts to melt.
- Plate chicken caprese. Stir vinaigrette, drizzle over chicken. If desired, drizzle a little good quality aged balsamic vinegar over chicken caprese as well.
Note: Use the same cooking method if grilling the chicken except rub the chicken cutlets with olive oil then salt and pepper before placing on the grill.
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 2 tablespoons fresh basil, sliced
- ¼ teaspoon honey
- Optional: 1-2 tablespoons good quality aged balsamic vinegar
Makes 4 servings.
Per chicken caprese cutlet with vinaigrette: 314 calories; 20.5g total fat (7.0g saturated, 2.0g polyunsaturated, 9.5g monounsaturated); 166mg sodium; 85mg cholesterol; 1.0g carbohydrate; 0.1g fiber; 0.0g sugars; 30g protein; 22.2mg potassium.