Use canned, diced tomatoes if fresh ones are out of season. A mild, white cheese such as Monterey Jack cheese works best, but use any cheese you like (or happen to have in the refrigerator).
This recipe is a good source of Protein, Niacin, Vitamin K, Vitamin B6, Phosphorus and Selenium. It is also low in Sodium.
1 Tbsp olive oil
2 boneless, skinless chicken breasts (about 4 oz each)
3 Tbsp flour
1 clove garlic
1 medium tomato, peeled, seeded and diced
1/8 tsp dried oregano
1/2 tsp red wine vinegar
salt & freshly ground pepper
1-1/2 Tbsp dry vermouth
1/4 cup Monterey Jack cheese, shredded
1 Tbsp fresh parsley, minced
Heat oil in skillet over medium high heat. Spread the flour onto a dinner plate and dust the chicken breasts on both sides. Add the chicken to the skillet and brown on both sides, about 2-3 minutes per side.
While the chicken is cooking, mix together the garlic, tomato, oregano and vinegar. Season the chicken with salt and pepper and top with the tomato mixture. Let it cook until the chicken is almost done, about 10 minutes or so.
Add the vermouth to the pan (it will sizzle). Sprinkle the cheese evenly over the top of each chicken breast. Cover the skillet and cook on low heat until the cheese melts (just a minute or two). Remove from heat, sprinkle with parsley and serve.
Makes 2 servings
Per serving: 322 calories, 14g fat (5g sat), 83mg cholesterol, 171mg sodium, 12g carb, 1g fiber, 2g sugar, 33g protein