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Baked Chicken with Sun-Dried Tomatoes

Related recipes: Main Dishes, Low-Carbohydrate, Low-Salt, Low-Sugar, Mediterranean Diet
Baked Chicken with Sun-Dried Tomatoes: Main Image
From: The Pump Energy Food Cookbook

Quick Facts

Servings: 6
When baked with this heady mixture of sun-dried tomatoes and capers, chicken breasts are extremely tasty. You don't need salt and yet the flavor is bright and piquant. Be sure to use oil-packed sun-dried tomatoes; the dry-packed tomatoes are tougher and won't soften as much as they cook.

Ingredients

  • 3 oz oil-packed sun-dried tomatoes (about 20 tomatoes), coarsely chopped
  • 3 Tbs rinsed and drained capers
  • 1 Tbs dried marjoram
  • 1/4 cup white balsamic vinegar
  • 2 Tbs water
  • 6 boneless, skinless chicken breasts, each 5 to 6 ounces
  • olive oil cooking spray

Directions

  • Preheat the oven to 425°F.
  • In a small bowl, combine the tomatoes, capers, and marjoram. Add the vinegar and water and stir to mix.
  • Lay the chicken on a work surface, cover with plastic wrap, and pound gently with a meat mallet or the flat side of a small, heavy frying pan until about inch thick and even. Put the chicken in a shallow baking pan sprayed with cooking spray that is large enough to hold them in a single layer.
  • Spoon the tomato mixture over and around the chicken. Bake for 20 to 25 minutes or until the chicken is cooked through and an instant-read thermometer registers 160°F.
  • Serve the chicken with the sun-dried tomatoes and capers spooned over it.
Recipe courtesy of The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright © 2005 Steve Kapelonis and Elena Kapelonis. All Rights Reserved. Published by Hyperion. Available wherever books are sold.

Nutrition Facts

Calories 168
  Calories from Fat 45 (27%)
(8%)Total Fat 5g
(5%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(25%)Cholesterol 76mg
(13%)Sodium 303mg
(19%)Potassium 676mg
Total Carbohydrate 4g
(4%)Dietary Fiber 1g
Sugars 0g
Sugar Alcohols 0g
(52%)Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.