Healthy Directions

Sun-Dried Tomato and Kalamata Olive Chicken


Rich-tasting sun-dried tomatoes, Greek olives, and feta come together to make this simple, yet sensational, fare.

  • 10 sun-dried tomato halves, chopped
  • 1/4 cup boiling water
  • 4 boneless, skinless chicken breast halves (about 4 ounces each)
  • 1/2 teaspoon dried oregano, crumbled
  • 12 kalamata olives, finely chopped
  • 1/4 cup finely snipped fresh parsley
  • 1/2 teaspoon dried oregano, crumbled
  • 1/8 teaspoon crushed red pepper flakes
  • 1 ounce fat-free or low-fat feta cheese, crumbled
  • 1/8 teaspoon salt
  • 2 teaspoons olive oil (extra virgin preferred)

In a small bowl, stir together the sun-dried tomatoes and water. Let stand for 10 minutes. Drain. Return tomatoes to the bowl.

Meanwhile, discard all the visible fat from the chicken. Put the chicken between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, flatten the chicken to a thickness of 1/4 inch, being careful not to tear the meat.

Sprinkle 1/2 teaspoon oregano over the chicken.

Stir the olives, parsley, 1/2 teaspoon oregano, and red pepper flakes into the tomatoes. Gently fold in the feta crumbles.

Heat a 10-inch nonstick skillet over medium-high heat. Cook the chicken for 3 minutes. Turn over and cook for 3 minutes, or until no longer pink in the center. Remove from the heat. Sprinkle the salt over the chicken.

To serve, put chicken on each plate. Top each serving with 1/4 cup tomato mixture. Drizzle each serving with 1/2 teaspoon oil.

Serves 4

Calories 209
Total Fat 7.0g
   Saturated Fat 1.0g
   Polyunsaturated Fat 1.0g
   Monounsaturated Fat 4.5g
Cholesterol 66mg
Sodium 444 mg
Carbohydrate 6g
   Fiber 1g
   Sugars 2g
Protein 29g

Dietary exchange: 1 vegetable, 3 lean meat

Reprinted with permission from: The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by The American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.