Tomato Basil Chicken
Tomato Basil Chicken delivers 38g protein and 409 calories per serving, hitting both your protein and calorie targets in one stovetop meal. Quick prep for 4 servings means you can batch-cook in under 30 minutes. Built for lifters who need complete meals that don't require assembly or sides.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Red Wine(30g)
- •Garlic(240g)
- •Basil, Fresh(5g)
- •1/4 tsp salt ($0.02)
- •1/8 tsp freshly cracked black pepper ($0.02)
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Low Sodium Chicken Broth(120g)
- •Tomato Paste(30g)
- •Sugar, Granulated White(1g)
Instructions
- 1In a small bowl, combine the olive oil, red wine vinegar, minced garlic, ½ tsp dried basil, salt, and pepper.
- 2Use a sharp knife to fillet the chicken breasts into two thinner pieces each.
- 3Place the chicken breast pieces in a shallow dish and pour the marinade over top. Flip the chicken a couple of times to make sure all surfaces are coated. Marinate the chicken for 30 minutes, or up to one day (refrigerated), flipping once or twice throughout.
- 4Heat a large skillet over medium. Once the pan is hot, transfer the chicken pieces to the skillet. There should be enough oil from the marinade to prevent sticking. Cook the chicken for about five minutes on each side, or until golden brown and cooked through, then remove it to a clean plate.
- 5Add the tomato paste, chicken broth, the remaining ½ tsp dried basil, and sugar to the skillet. Use a whisk to combine the ingredients and dissolve any browned bits off the bottom of the skillet.
- 6Let the sauce simmer over medium-low heat for about five minutes, or until slightly thickened. Return the chicken to the skillet and spoon the sauce over top. Serve and enjoy.
Nutrition — Per Serving
409
calories
38g
protein
19g
fat
- Carbohydrates
- 22g
- Saturated fat
- 3.0g
- Sodium
- 121 mg
- Dietary fiber
- 1.6g
4 servings per batch · ~269g each
Macro data sourced from USDA FoodData Central
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How much protein does Tomato Basil Chicken have per serving?
Each serving contains 38g of protein and 409 calories with 19g fat and 22g carbs. This balanced macro profile provides solid protein density while maintaining moderate overall caloric density.
How long does Tomato Basil Chicken take to prep?
This is a quick prep recipe that yields 4 servings on the stovetop, making it efficient for batch cooking multiple dinners at once. The stovetop method allows for quick preparation when time is limited.
Is Tomato Basil Chicken good for muscle gain?
At 38g protein per serving with 409 calories and 22g carbs, this recipe supports muscle gain by balancing high protein intake with sufficient carbohydrates for training performance. The moderate caloric density allows you to eat multiple servings daily while staying within a structured surplus.
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