High-protein Italian dinner (Print Version)
# Ingredients:
→ For the Balsamic Sauce
01 -
1/3 cup balsamic vinegar
02 -
2 tbsp honey
03 -
2 tbsp olive oil
04 -
4 garlic cloves, minced
05 -
1 tsp Italian seasoning
06 -
1 tsp onion powder
07 -
1 tsp garlic powder
08 -
1 tbsp Dijon mustard
→ For the Chicken and Topping
09 -
2 lb chicken breasts, boneless and skinless, pounded to even thickness
10 -
8 oz fresh mozzarella
11 -
2 cups grape tomatoes, halved
12 -
2 tbsp fresh basil, chopped
13 -
2 tbsp vegetable oil
14 -
Sea salt, to taste
15 -
Black pepper, to taste
# Instructions:
01 -
Set your oven to 400°F (200°C) and give it time to warm up while you prepare the other ingredients.
02 -
In a small bowl, combine the balsamic vinegar, honey, olive oil, minced garlic, Italian seasoning, onion powder, garlic powder, and Dijon mustard. Stir well to blend all the flavors together.
03 -
In a separate bowl, tear the fresh mozzarella into smaller pieces with your hands. Add the halved grape tomatoes and chopped fresh basil. Season with a pinch of salt and black pepper, then toss everything together to combine.
04 -
Heat a large, oven-safe skillet over medium-high heat. Add the vegetable oil and let it get hot. Season the chicken breasts with salt and black pepper on both sides, then place them in the hot skillet in a single layer. Cook for 2-3 minutes on each side until they develop a golden-brown crust.
05 -
Give the balsamic vinegar mixture a quick stir, then pour it over the chicken in the skillet. Let it come to a simmer, and use a wooden spoon to scrape up any browned bits from the bottom of the pan - this adds great flavor to the sauce.
06 -
Remove the pan from the heat. Carefully distribute the mozzarella, tomato, and basil mixture on top of the chicken breasts. Place the entire skillet in the preheated oven and bake uncovered for 18-23 minutes, or until the chicken is fully cooked (internal temperature of 165°F/74°C).
07 -
Once done, remove from the oven and let the chicken rest in the skillet for 3-5 minutes before serving. This allows the juices to redistribute throughout the meat, keeping it moist and tender.
# Notes:
01 -
Pounding the chicken to an even thickness helps it cook more evenly and faster.
02 -
This recipe is naturally gluten-free and packed with protein - over 60g per serving.
03 -
If you don't have an oven-safe skillet, you can transfer everything to a baking dish before putting it in the oven.