Whether you’re looking for a whole meal with protein and carbs or just a protein entrée, this recipe is a great addition to your culinary arsenal. Just 1 cup of cooked penne boosts the carbs by more than 40 compared with the chicken alone. Plus, the chicken offers plenty of protein.
MEDITERRANEAN-STYLE GRILLED CHICKEN
WITH PENNE
Makes: 6 servings
Serving size: 5oz (140g)
Prep time: 5 minutes
Cook time: 15 minutes
INGREDIENTS
2 tbsp extra virgin olive oil
1⁄2 cup white wine, plus 2 tbsp
6 skinless, boneless chicken breasts
3 garlic cloves, minced
1⁄2 cup diced white onion
3 cups tomatoes, chopped
2 tsp chopped fresh thyme
1 tbsp chopped fresh basil
1⁄4 tbsp chopped fresh parsley
3 tbsp chopped black olives
salt and freshly ground black pepper
cooked penne
DIRECTIONS
1 In a skillet on the stovetop over medium heat, heat the olive oil and 2 tablespoons of white wine until shimmering. Add the chicken and sauté until golden, about 4 to 6 minutes per side. Remove the chicken from the skillet and set aside.
2 Add the garlic to the still-hot skillet and sauté for 30 seconds. Add the onion and sauté for 3 minutes more. Add the tomatoes and bring everything to a boil. Lower the heat to low, add the remaining 1⁄2 cup of white wine, and simmer for 10 minutes. Add the thyme and basil and simmer for 5 minutes more.
3 Return the chicken to the skillet and cover. Cook over low heat until the chicken is cooked through and no longer pink inside, about 1 to 2 minutes. Add the parsley and olives, season with salt and pepper, and cook for 1 minute more.
4 Remove the chicken, vegetables, and herbs from the skillet, spoon them over the penne, and serve immediately.
CHANGE IT UP
NUTRITION FACTS
per serving
420
9g
50g
37g