chicken, nutrion, recipes

Nutritional Information

Calories 305
Fat 15.9 g
Satfat 4.6 g
Monofat 7.1 g
Polyfat 1.4 g
Protein 33.6 g
Carbohydrate 5.2 g
Fiber 1 g
Cholesterol 85 mg
Iron 1.7 mg
Sodium 581 mg
Calcium 102 mg

For my calorie counters out there:

Carbohydrate 5.2 x 4= 21.6 calories

Protein 33.6 x 4= 134.4 calories

Fat 15.9 x 9=143.1 calories

Recipe Time
Total: 20 Minutes

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
5 cups arugula
1 cup halved multicolored cherry tomatoes
1/4 cup thinly sliced red onion
1/4 cup olive oil and vinegar salad dressing, divided
10 pitted kalamata olives, chopped
1/2 cup crumbled goat cheese

What to Do

1. Heat a large grill pan over medium-high heat. Sprinkle chicken with salt and pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.

2. While chicken cooks, combine arugula, tomatoes, onion, 3 tablespoons dressing, and olives; toss gently. Arrange about 1 cup salad on each of 4 plates; top each with 2 tablespoons cheese. Brush chicken with remaining 1 tablespoon dressing. Cut chicken into slices. Arrange 1 sliced chicken breast half on each salad.