Healthy Grilled Chicken Paillard

I found this recipe on the Food Network  website and thought it was  quick, easy and definitely health worthy to share with you- minus the bread of course!

 

Ingredients:

  • 2 ripe medium tomatoes (1 red and 1 yellow), cored and roughly chopped (about 1 1/2 cups)
  • 1 clove garlic, peeled and smashed
  • 1 scallion (white and green parts), thinly sliced
  • 3 tablespoons extra-virgin olive oil, plus additional for brushing
  • 2 teaspoons red wine vinegar
  • 2 teaspoons kosher salt, plus additional for seasoning
  • Freshly ground black pepper
  • 1/3 cup torn fresh basil
  • 3 tablespoons roughly chopped fresh tarragon
  • 3 tablespoons roughly chopped fresh flat-leaf parsley
  • 4 chicken paillards, about 6 ounces each (see chef’s note, below)

Directions

 Prepare an outdoor grill or your George Foreman

 Toss the tomatoes, garlic, scallion, the 3 tablespoons olive oil, vinegar, the 2 teaspoons salt, and black pepper to taste in a medium bowl. Add all the herbs to the bowl but don’t toss.

Brush the chicken paillards lightly with olive oil and season with salt and black pepper to taste. Grill the chicken, turning once, until cooked through, about 2 minutes per side. Stir the herbs into the tomatoes. Put a paillard on each of 4 plates, spoon some herb-tomato salad on top (watch out for the smashed garlic-you might want to remove it), and serve.

Calories: 300

Fat: 13 grams

Saturated Fat: 2 grams

Protein: 40 grams

Total carbohydrates: 4 grams

Sugar: 2 grams

Fiber: 1 gram

Cholesterol: 99 milligrams

Sodium: 1082 milligrams

 

Melissa’s Tips:

You can cut some of the fat  in this recipe by using a non stick cooking spray on the grill for the chicken instead of brushing it with olive oil.  If you are sodium sensitive I would also recommend just one teaspoon of salt in the tomato salad vs the two the recipe calls for and omit salting the chicken altogether.

 

Paillards, a.k.a. scaloppini, are very thin pieces of meat or fish. They cook in a wink and are easy to make: Start with a boneless, skinless chicken breast. Place between two sheets of plastic wrap or waxed paper. Use a meat pounder or the bottom of a small, heavy skillet to pound to an even thickness of about 1/2 inch. You also can save yourself time by asking your butcher to do it for you.

 

 

 

Posted in Healthy Recipes on August 2nd, 2012 by admin | | 0 Comments