It’s tomato season! Tomatoes are full of vitamins and nutrients that are great for a healthy diet. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Nutritional Benefits
Tomatoes are a good source of several vitamins and minerals:
- Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the recommended daily intake.
- Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women.
Storing Tomatoes
Store fresh tomatoes on the counter away from direct sunlight, with the stem end up. Storing them on their sides will cause bruising. Do not wash tomatoes until ready to use.
Refrigeration can cause loss of sweetness and texture but is an option to add a few days of life if nearing overripe; cut tomatoes should be refrigerated. If refrigerating, store in their original container or in a breathable bag in the low-humidity drawer.
Chicken with Garlic Balsamic Tomatoes
Serves 4
1 pound boneless, skinless chicken breast cutlets (or boneless, skinless breasts that have been butterflied and pounded thin)
½ teaspoon salt
¾ teaspoon freshly ground black pepper
4 teaspoons extra-virgin olive oil
3 garlic cloves, minced
1 pint cherry or grape tomatoes
1/3 cup balsamic vinegar
¼ cup packed fresh basil, finely chopped
Season the chicken cutlets evenly on both sides with the salt and pepper.
In a large frying pan set over medium-high heat, add 2 teaspoons of the olive oil. Add half of the chicken cutlets and cook, undisturbed, until a crisp golden crust has formed on one side, about 3 minutes. Flip the cutlets and cook for 3 more minutes. Transfer the cooked cutlets to a plate and cover to keep warm.
Add the remaining chicken cutlets and cook, undisturbed, until a crisp golden crust has formed on one side, about 3 minutes. Flip the cutlets and cook for 3 more minutes. Transfer the cooked cutlets to the plate with the rest of the cutlets and cover to keep warm.
Reduce the heat to medium, and add the remaining 2 teaspoons olive oil to the pan. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the tomatoes and vinegar and cook, stirring frequently, until the vinegar has thickened slightly and the tomatoes have begun to burst, 7 to 10 minutes.
To serve, divide the chicken cutlets among four serving plates, top the chicken with the tomatoes, and sprinkle with fresh basil.
Nutrition Information for 1 Serving (1/4th of Entire Recipe): Calories 240, Total Fat 9.6 g, Total Carbohydrate 12.0 g, Dietary Fiber 0.0 g, Sugars 4.0 g, Protein 24.1 g