By: Jacqueline Gomes, RDN, MBA
February is American heart month! It’s a great time to support strides to end heart disease and advocate for early prevention, detection and treatment.
Optimal heart health starts with a healthy diet rich in fruits, vegetables, lean protein and whole grains.
- Whole grains such as whole wheat, oats, quinoa, brown rice & corn provide B-vitamins and fiber.
- The American Heart association reminds us to consume fish like Cod and Salmon at least twice a week.
- For meats, choose lean and skinless cuts like turkey and chicken breast.
- And don’t forget about healthier cooking methods like baking, broiling, roasting, grilling or sautéing.
- Lycopene, an antioxidant found in tomato products like Red Pack Tomatoes is linked to a reduced risk of heart disease.
Chicken is the most consumed animal protein in the U.S. and for good reason, it’s a stellar source of lean protein and there’s no limit to the preparation methods.
Today we’re preparing a Mediterranean chicken dish that’s rich in heart healthy lycopene, monounsaturated fats and lean protein. So, let’s get started!
Prep: 15 minutes
Bake: 20 minutes
Makes: 6 servings
- 2 pounds skinless, boneless chicken breast
- Salt & pepper
- 1 small onion, minced about 1 cup
- 4 garlic cloves, minced
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- 1 tablespoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes
- 2 teaspoons Italian seasoning
- 2 bay leaves
- 1 (28 ounce) can Red Pack® diced or crushed tomatoes
- 2 cups broccoli florets
- 1 cup pitted Kalamata olives, sliced
- 2 tablespoons fresh parsley, chopped
- Preheat oven to 400 degrees F.
- Season chicken with salt and pepper. Preheat a cast iron skillet over medium-high heat. Drizzle with olive and add chicken to hot pan, cook for about 6 minutes, turning over halfway through.
- Transfer chicken to a plate and set aside.
- To the pan add the bell pepper, cook for about 3 minutes then add onions and garlic, cook for until tender, about 5 to 8 minutes. Add paprika, pepper flakes, Italian seasoning, bay leaves and stir to combine for about 30 seconds.
- Add in tomatoes and broccoli, bring to a boil. Add chicken to pan and place in preheated oven for about 20 minutes or chicken gets an internal temperature of 165 degrees F.
- Top with sliced olives and sprinkle with parsley. Serve with whole grain pasta, rice or crusty bread.
Nutrition Information: 374 calories; 28g carbohydrate; 6g fat; 49g protein; 4g fiber
Recipe: Jacqueline Gomes, RDN, MBA