High-Protein Grilled Chicken Breasts with Tomato-Caper Sauce is a tasty dish. It contains olive oil, garlic, dry white wine, capers, unsalted butter, chicken, grape tomatoes, and seasonings. This dish has unsalted butter in it, so it is not good for a dairy-free diet. We have to utilize the vegan butter in it so it is good for dairy-free diet. This dish is prepared in thirty minutes, so it is good for a quick dinner or lunch. We can store this dish nicely, so it is good for meal prep purposes. High-Protein Grilled Chicken Breasts with Tomato-Caper Sauce is served with brown rice, fresh salad, and roasted vegetables. This dish contains 34g protein & 7g net carbs, so tis is good for a keto diet as well.
STATS:
- Caloric count: 340 kcal
- Preparation Duration: Ten minutes
- Serving size: 1
- Cook time: Twenty minutes
- Total time: 30 minutes
- Course: Main Course
- Diet: High-Protein
- Cuisine: Mediterranean
- Serving: 4
EQUIPMENT:
- Grill
- Cutting board
- Small saucepan
- Knife
- Mixing spoon
- Meat thermometer
- Tongs
INGREDIENTS:
TOMATO-CAPER SAUCE:
- One ½ tsp. olive oil
- Two cloves garlic
- Two tsp. chilled unsalted butter
- One pint grape tomatoes
- ½ cup dry white wine
- Two tbsp. capers
- ¼ tsp. salt
- ¼ tsp. ground pepper
- Two tbsp. basil
CHICKEN:
- One tbsp. olive oil
- ¼ tsp. salt
- One pound chicken breasts
- ¼ tsp. ground pepper
INGREDIENT NOTES:
CHICKEN BREASTS:
- We have to utilize the boneless and skinless chicken fillets to make the dish. It will add protein & a soft texture to the dish. We have to make equal-sized pieces so they cook in the same amount of time.
OLIVE OIL:
- Include the oil to coat the chicken, and it also avoids it from sticking to grill. Utilize the oil in a small quantity to toss the garlic and to enrich the taste.
GARLIC:
- Add the fresh garlic to add a strong savory taste to the sauce. We have to cook it briefly to enrich its taste.
GRAPE TOMATOES:
- Add the grape tomatoes or chop them to release their juiciness in the sauce. We have to halve them so they get soft quickly.
CAPERS:
- Add the capers to include the tangy and salty flavor in the dish. It will pair nicely with the tomatoes. We have to wash them to eliminate the additional salt.
INSTRUCTIONS:
- Dry the chicken with towels and pound them if required.
- Apply the olive oil to the chicken breast with the brush and sprinkle the black pepper & salt on both sides.
- Now warm the grill on medium to high heat and apply the oil lightly to its grates.
- Put the chicken on the hot grill and cook for five to seven minutes on one side till it reaches 165° F.
- Put the cooked chicken in plate & leave the chicken for 5 minutes.
- Include the oil in small pan and warm it on the moderate flame.
- After that include the garlic & toss for 30 seconds and mix till it gets aromatic.
- Add the half grape tomatoes and cook for 4 to 5 minutes till they get soft.
- Include the dry wine and capers with black pepper & salt and leave for 4 to 6 minutes till it reduces lightly.
- Decrease the flame and add the chilled butter till it melts & forms the smooth sauce.
- Now sprinkle the parsley on top & mix gently.
- Put the grilled chicken on serving plates, add the caper sauce on it, and serve.
SERVING SUGGESTIONS:
VEGETABLE SIDES:
- Roasted asparagus
- Steamed broccoli
- Grilled zucchini
- Roasted Brussels sprouts
- Sautéed spinach
GRAINS AND STARCHES:
- Brown rice
- Quinoa
- Whole-wheat couscous
- Roasted baby potatoes
- Whole-grain bread
FRESH SALADS:
- Cucumber and tomato salad
- Mixed green salad
- Arugula salad with lemon dressing
- Mediterranean chickpea salad
SIMPLE SIDES:
- Steamed green beans
- Roasted carrots
- Sautéed mushrooms
- Grilled bell peppers
TIPS:
- Pound the chicken equally if required so they cook evenly.
- Pre-warm the grill to form nice grill marks on the chicken.
- When the chicken gets done leave it for five minutes to retains their juice.
STORAGE INFORMATION:
FRIDGE:
- Leave the chicken & sauce to cool, and then add them in separate containers and store for three to four days.
FREEZER:
- Put the cooled chicken & sauce in different box & freeze for two to three months.
FAQs:
Will I prepare this dish without an outdoor grill?
- Yes, we would easily prepare this dish in the grill pan or skillet.
Would we make this dish with chicken thighs instead?
- Yes, we would easily utilize the chicken thighs to prepare this dish. It will provide a slightly indulgent and juicy flavor.
Could we make the dairy-free dish?
- Yes, we could make the dairy-free dish & utilize the vegan butter or extra oil for this purpose.
NUTRITIONAL INFORMATION:
Calories: 340 kcal
Net carbs: 7 g
Serving: 1
Iron: 1.5 mg
Total carbs: 9 g
Serving size: 1
Vitamin A: 95 µg RAE
Fiber: 2 g
Calcium: 35 mg
Protein: 34 g
Sodium: 490 mg
Potassium: 700 mg
