Building Cooking Confidence with easy, healthy recipes

Warm Tomato Basil Chicken Salad

1/3 of my posts so far have documented my love of tomato and basil in some shape or form (here’s the other).  Some would say yet another tomato basil post would be too much.  They be wrong.  More is more!

Cooking Tomato Basil Chicken

The folks who make the Snap Insulin Pump asked me to come up with an easy, diabetes friendly recipe, and I instantly wanted to do it.  I have several family members who have diabetes (I found out a few days ago that another relative was just diagnosed), and I also worked in the diabetes industry for several years, so it’s an issue that’s close to my heart.  And I love writing about food, of course, so total no brainer.

Speaking of no brainers, back to tomato and basil.  These two are serious soul mates.  And since summer is about to wind down (no!!), I need to make the most of what’s left and maximize quality time with one of my favorite couples.  Normally, I associate tomato and basil flavors with heavier dishes, like pasta or pizza, not so appropriate if you’re watching the carbs.  This Warm Tomato Basil Chicken Salad incorporates those fresh flavors in a light, healthy dish that is perfect for summer.  It’s a super easy recipe that can be done in just a few minutes and will leave you feeling satisfied and healthy (and also maybe slightly smug for being so good).  Dinner’s on!

Warm Tomato Basil Chicken Salad

 

Lessons:

  • To infuse flavor into the chicken, brown both sides until it is almost completely cooked, but still pink on the inside (see picture below).  Add the tomato and basil and allow everything to finish cooking together, so the flavors of the tomato and basil cook into the chicken.

 

Browned Chicken

 

Warm Tomato Basil Chicken Salad
Prep time (for beginners): 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 1¼ pounds chicken breast tenderloins
  • Nonstick cooking spray
  • ⅛ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 2 cloves garlic, chopped
  • 1 14 ounce can diced tomatoes, drained
  • ¼ cup snipped fresh basil
  • crushed red pepper flakes, to taste
  • 1 9 - 10 ounce package prewashed baby spinach
  • 2 tablespoons grated Parmesan cheese
Instructions
  1. Cut the chicken tenderloins in half, into approximately 2 inch pieces.
  2. Spray an unheated skillet with nonstick cooking spray and place over medium heat.
  3. Once the skillet is hot, add the chicken tenderloins. Brown on one side, about 2 minutes. Season with salt and pepper. Flip the chicken to the other side and brown until the chicken is almost entirely cooked, about another 2 minutes.
  4. Add the tomatoes, basil and crushed red pepper flakes. Cook everything together, until the chicken is completely cooked, about 5 minutes.
  5. In a large bowl, toss the spinach and tomato basil chicken mixture, until the spinach is wilted.
  6. Sprinkle with Parmesan cheese.
Notes
Adapted from Diabetic Living's Basil Tomato Chicken Skillet recipe
Nutrition Information
Calories: 170 Fat: 2 grams Carbohydrates: 7 grams

 

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