Garlic Tomato Basil Chicken
This Garlic Tomato Basil Chicken delivers 2g protein and 69 calories per serving — a minimal-protein sauce best layered over your primary protein sources. Quick-preps 4 servings, functioning as a flavor vehicle to rotate through the week without redundancy. Build this around lean proteins and legumes when you need variety in your preparation methods.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 pinch salt (to season)
- •1 pinch pepper (to season)
- •Garlic powder(3g)
- •Unsalted Butter(15g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Tomato, Cherry(480g)
- •Basil, Fresh(60g)
- •Garlic(23g)
Instructions
- 1Place the chicken breasts between two sheets of parchment paper and pound evenly until all pieces are the same thickness (about ¾ inch). Season both sides with salt, pepper, and garlic powder.
- 2Heat the oil and butter in a large skillet over medium-high heat for 1 minute until the butter is foaming. Place the chicken in the pan and cook 5–6 minutes per side until golden brown and the internal temperature reaches 165°F. Transfer the cooked chicken to a clean plate.
- 3Add the fresh garlic to the same skillet over medium heat and cook 1 minute, stirring constantly, until fragrant and just beginning to turn golden.
- 4Add the cherry tomatoes to the pan and cook 2–3 minutes over medium heat, stirring occasionally, until the tomatoes soften and just begin to burst. Remove from heat.
- 5Stir the fresh basil into the tomato mixture until evenly combined. Taste and adjust seasoning with salt and pepper as needed.
- 6Return the chicken to the skillet and spoon the garlic-tomato-basil sauce over each piece, coating thoroughly with the pan juices.
- 7Divide the chicken and sauce evenly into 4 airtight containers while hot. Cool to room temperature, then seal and refrigerate for up to 4 days.
- 8Reheat gently in a skillet over medium heat for 3–4 minutes, stirring occasionally, until warmed through before serving.
Nutrition — Per Serving
69
calories
2g
protein
7g
fat
- Carbohydrates
- 8g
- Saturated fat
- 0.5g
- Sodium
- 8 mg
- Dietary fiber
- 1.9g
4 servings per batch · ~149g each
Macro data sourced from USDA FoodData Central
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How much protein does Garlic Tomato Basil Chicken have per serving?
Each serving contains 2g of protein and 69 calories, with 7g fat and 8g carbs. This is a vegetable-based side dish, not a protein source, and should be paired with a high-protein main.
How long does Garlic Tomato Basil Chicken take to prep?
Quick prep with 4 servings on the stovetop makes this an efficient side-dish component for meal prep. The small calorie count per serving suggests individual portions are modest.
Is Garlic Tomato Basil Chicken good for fat loss?
At just 69 calories per serving, this is a very low-calorie option that works well as a vegetable side for fat loss phases. Pair it with a high-protein main dish to create a complete, satiating meal.
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