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Lemon & Garlic Chicken with Cherry Tomatoes

363 calories / 39g protein

Delicate & flavorful, this moderately sized pounded chicken dish satisfies fully

Difficulty: Intermediate Total Time 30 mins
Servings: 4


When you feel like a smaller sized dinner that doesn't skimp on taste, this chicken is your man. And if you have the calories to spare, double your serving. It's lemony, herby, tomatoey with oat bran coating the chicken to give it a real parmesan feel. Delicious!



  1. Stir together the olive oil, lemon juice, garlic, rosemary, and salt and pepper in a large bowl. Cut each chicken breast into 2 equal pieces and place in the bowl. Stir together and refrigerate 15 to 30 minutes.

  2. Remove chicken from marinade and pat dry with paper towels (discard marinade). Place two sheets of plastic wrap (1 large sheet if you have extra-wide wrap) on your work surface, overlapping slightly, to make 1 wide sheet, and brush lightly with olive oil. Place a piece of chicken in the middle of plastic sheet and brush lightly with oil. Cover the chicken with another wide layer of plastic wrap. Working from the center to the outside, pound chicken breast with the flat side of a meat tenderizer until about ¼ inch thick. (Don’t pound too hard or you’ll tear the meat. If that happens it won’t be the end of the world, you’ll just have a few pieces to cook.) Repeat with the remaining chicken breast pieces.

  3. Season the pounded chicken breasts with salt and pepper on one side only. Dredge lightly in the oat bran (you will not use all of it) and tap the breasts to remove excess.

  4. Turn oven on low. Heat a wide, heavy skillet over high heat and add oil. When oil is hot, place one or two pieces of chicken in the pan – however many will fit without crowding. Cook for 1½ minutes, until bottom is browned in spots. Turn over and brown other side, about 1½ minutes. (Do not overcook or chicken will be dry.) Transfer to a platter or sheet pan and keep warm in the oven. If there is more than a tablespoon of fat in the pan, pour some off into a jar or bowl.

  5. Turn heat on burner down to medium-high. Add broth to pan and stir with a wooden spoon to deglaze. Add cherry tomatoes and cook, stirring often or tossing in the pan, until they begin to shrivel and burst. Add  salt and pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 to 10 minutes, until tomatoes have collapsed but are still intact. Top chicken breasts with the tomatoes, sprinkle with parsley and with Parmesan if using, and serve.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 363kcal
% Daily Value *
Total Fat 20g31%
Saturated Fat 3g15%
Cholesterol 96mg32%
Sodium 412mg18%
Potassium 453mg13%
Total Carbohydrate 8g3%
Dietary Fiber 2g8%
Sugars 1g
Protein 39g78%

Vitamin A 23 IU
Vitamin C 19 mg
Calcium 3 mg
Iron 12.95 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Advance preparation: The chicken breasts can be pounded several hours ahead – but don’t marinate them until shortly before cooking – and kept between pieces of plastic in the refrigerator.

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