Chicken with Plum Tomatoes and Three Cheeses

I initially created this recipe for white fish; I then tried the delicious topping over a grain. Now I’ve found it works well with chicken. Use a variety of cheeses of your choice, but be sure to include a couple of stronger-tasting ones.

INGREDIENTS

1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts)
1 egg
2 Tbsp low-fat milk
3/4 cup seasoned dry breadcrumbs
2 tsp vegetable oil
1 1/3 cups diced plum tomatoes
1/2 cup shredded havarti
1/4 cup crumbled goat cheese (about 1 oz)
2 Tbsp grated Parmesan cheese
1/4 cup finely chopped black olives
1 tsp finely chopped garlic
1 tsp dried basil
3 Tbsp chopped fresh basil or parsley

INSTRUCTIONS


1. Preheat the oven to 425°F. Lightly coat a 9- x 13-inch casserole dish with cooking spray.

2. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 2-inch thickness.

3. Beat the egg and milk together in a shallow bowl. Place the breadcrumbs on a separate plate or shallow dish.

4. Lightly coat a large, nonstick skillet with cooking spray add the oil and place over medium-high heat. Dip each flattened chicken breast into the egg mixture, then coat in the bread¬crumbs. Cook for 3 minutes per side or until browned and almost cooked through. Transfer to the prepared casserole dish.

5. Combine the tomatoes, havarti, goat and Parmesan cheeses, olives, garlic and dried basil in a bowl. Spoon over the chicken breasts. Cover and bake for 10 minutes or until the cheese melts and the chicken is done (has reached an internal temperature of 165°F). Garnish with fresh basil or parsley and serve.

NUTRITIONALS

Nutritional Analysis per Serving 

Calories 315 
Protein 32 g 
Fat 13 g 
Saturated Fat 5.7 g 
Carbohydrates 13 g 
Cholesterol 116 mg 
Sodium 379 mg 
Fiber 1.5 g 

Prep Time: 15 minutes
Cook Time: 15 minutes

Make Ahead: Prepare the chicken up to a day in advance. Sauté and bake just before serving.

Serves 6

Nutrition Watch: If you are pregnant, it is better to use hard cheeses instead of soft ones. Soft cheese tends to be contaminated more often and may be unpasteurized. It is safe for adults but may be a concern for pregnant women.

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