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
- 1Lightly pound chicken breasts between 2 sheets of parchment paper until they are all the same thickness. Season with salt, pepper and garlic powder.
- 2Heat 2 teaspoons of oil and 2 teaspoons of butter in a skillet or pan over medium-high heat. Fry breasts on both sides until golden browned and completely cooked through (about 5-6 minutes per side, depending on the thickness of your fillets). Once cooked, transfer to a plate and tent with foil to keep warm.
- 3Heat remaining butter and oil in the pan. Fry garlic until fragrant (about one minute). Add the tomatoes and cook for two minutes, or until they just begin to soften. Turn off the heat and stir through basil.
- 4Season with any extra salt and pepper, if needed. Add the chicken back into the pan, and spoon the pan juices and tomato/garlic mixture all over the chicken!
- 5Perfect to serve with a salad, garlic bread, rice or pasta! Serve with balsamic glaze for extra flavour! (Use store bought, or bring 1/2 cup balsamic vinegar to a simmer over low heat until thickened.)
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
AI Swap Engine
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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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