Balsamic Chicken with Tomatoes

A rub seasoned with paprika, rosemary, and garlic gives this chicken lively flavor while balsamic vinegar adds subtle sweetness. Serve with a salad or fresh tomatoes drizzled with olive oil and balsamic vinegar.

Ingredients:

• 4 small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
• 1 tablespoon paprika
• 1 tablespoon olive oil
• 1/2 teaspoon snipped fresh rosemary
• 2 cloves garlic, minced
• 1/4 teaspoon ground black pepper
• Nonstick cooking spray
• 1/4 cup dry red wine or water
• 3 tablespoons balsamic vinegar
• Fresh rosemary sprigs (optional)

Directions:

1. If desired, place each chicken breast half between two pieces of plastic wrap and pound with the flat side of a meat mallet to a rectangle 1/4 to 1/2 inch thick.

2. In a small bowl, combine paprika, olive oil, rosemary, garlic, and pepper; mix well until it becomes a paste. Rub both sides of each chicken breast half with paste mixture. Coat a 13x9 inch baking pan with nonstick cooking spray. Place coated chicken in prepared pan; cover and refrigerate for 2 to 6 hours.

3. Preheat oven to 450 degrees F. Drizzle chicken breasts with red wine. Bake for 10 to 12 minutes or until an instant-read meat thermometer inserted in the thickest portion of the chicken registers 170 degrees F and the juices run clear, turning once halfway through baking. (If chicken has been pounded, bake about 6 minutes or until chicken breasts are no longer pink and juices run clear, turning once halfway through baking.)

4. Remove from oven. Immediately drizzle balsamic vinegar onto chicken breasts in the baking pan. Transfer chicken to serving plates. Stir the liquid in the baking pan and drizzle over chicken. If desired, garnish with fresh rosemary. Makes 4 chicken breast halves.

Tomatoes with Oil and Vinegar

Ingredients:

• 6 tomatoes, sliced or diced
• ¼ tablespoon olive oil
• ¼ tablespoon balsamic vinegar

Directions:

Whisk together olive oil and balsamic vinegar in a small bowl or cup. Drizzle over tomato.

Nutritional Information (Chicken):

Serving Size: 1 chicken breast half

• Calories = 181
• Total Fat = 5 g
• Saturated Fat = 1 g
• Carbohydrate = 3 g
• Protein = 27 g
• Fiber = 1 g
• Sodium = 62 mg
• Cholesterol = 66 mg

Dietary Exchange:

• Meat = 4
• Fat = 1

Nutritional Information (Tomatoes):

• Calories = 54
• Total Fat = 3.5 g
• Saturated Fat = 0.5 g
• Carbohydrate: 4.7 g
• Protein = 0 mg
• Fiber = 1 g
• Sodium = 6 mg
• Cholesterol = 0 mg

Source: http://www.diabeticlivingonline.com