Grilled Chicken with Sun-dried Tomato Bruschetta

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We're back with another delicious recipe to utilize that barbecue before the summer ends! This is a great protein dish to go alongside one of our summer salad recipes at your next barbecue or picnic gathering. This recipe is packed with vitamins and healthy nutrients and it tastes amazing!

Grilled Chicken with Sun-dried Tomato Bruschetta Ingredients:

Cherry Tomatoes- These little balls of greatness are packed with vitamins and antioxidants while being low in calories. They are slightly sweeter than your average tomato, giving this bruschetta an even deeper flavor.

Sun-dried Tomatoes- As the water is removed from these tomatoes, they are even more highly concentrated with vitamins and nutrients. However, when buying these at the store many options will have lots of added salt. Try to find a low-sodium option as well as one packed in a healthier oil option like olive oil, rather than canola or vegetable oil.

Mozzarella Ball- This can be a great source of protein but be careful not to over-indulge as it is high in saturated fat.

Basil- A small but powerful herb — rich in antioxidants, anti-inflammatory compounds, and nutrients.

Shallot- Often overshadowed by garlic and onions, but they pack a strong nutritional punch of their own. They are loaded with antioxidants which help to protect cells from damage, lower inflammation and support heart and immune health.

Capers- Those tiny, tangy, pickled flower buds may be small, but they bring big health benefits when included in your meals. Often used as a garnish or seasoning, capers are rich in antioxidants, fiber, and plant compounds that support overall health.

Balsamic Vinegar- This is loaded with polyphenols which help with oxidative stress (think, keeping your cells young). Vinegar is also great in weight management and may help increase satiety, keeping you feeling full, longer.

Extra Virgin Olive Oil- This is rich in monounsaturated fat which means it's a "good" fat. It helps lower your "bad" cholesterol and increase your "good" cholesterol. It also is loaded with polyphenols which helps fight inflammation and chronic diseases. Keep in mind this oil is still a fat and even a small amount is high in calories.

Sea Salt & Black Pepper- To bring out the natural flavors.

Chicken Breast- This is a great source of lean protein helping to contribute to muscle growth & repair, aiding in weight management and metabolism.

Ingredients

2 cups Cherry Tomatoes (diced)

1/2 cup Sun-dried Tomatoes (chopped)

2 ozs Mozzarella Ball (small, chopped)

1/4 cup Basil Leaves (chopped)

2 tbsps Shallot (finely chopped)

1 tbsp Capers (chopped)

1 tbsp Balsamic Vinegar

3 tbsps Extra Virgin Olive Oil (divided)

Sea Salt & Black Pepper (to taste)

1 lb Chicken Breast (boneless, skinless)

Directions:

1. Preheat the grill to medium-high heat.
2. Mix the tomatoes, sun-dried tomatoes, mozzarella, basil, shallots, capers, vinegar, and 2/3 of the oil in a bowl. Season with salt and pepper and set aside.
3. Brush the chicken with the remaining oil and season with salt and pepper.
4. Grill the chicken for eight to 10 minutes per side, or until cooked through. Serve the chicken topped with the bruschetta mixture, and enjoy!

Notes:

• Leftovers- Refrigerate in an airtight container for up to three days.
• Serving Size- One serving is approximately one cup of bruschetta with chicken.
• More Flavor- Use red onions, green onions or garlic in place of shallots. Serve with your favorite grain.

Health Insight:

• Protein- This recipe is a good source of protein, mainly from the chicken breast and mozzarella. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development.
• Vitamins and Minerals- The ingredients in this recipe provide a variety of vitamins and minerals. The cherry tomatoes and sun-dried tomatoes are high in vitamins A and C, which support immune function and eye health. The chicken breast contributes to the B vitamins content, important for energy production and brain function. The recipe also contains iron, calcium, and potassium, essential minerals for blood health, bone health, and maintaining blood pressure respectively.
• Healthy Fats- The extra virgin olive oil in this recipe provides monounsaturated fats, which are heart-healthy fats. These fats can help reduce bad cholesterol levels and provide nutrients that help develop and maintain your body’s cells. Olive oil is also associated with inflammation reduction and better blood sugar control.