Celebrate Dad!

    By: Jacqueline Gomes, RDN, MBA

    Now more than ever we are focusing on our overall health and well-being. Encourage the special man in your life to eat a balanced diet rich in lean protein, vegetables, fruits and whole grains to support long term health.

    • When gearing up for the grill this Father’s Day be sure to marinate meats to reduce the development of carcinogens.
    • Don’t forget to grill plenty of fruits and veggies such as pineapple, peaches, figs, asparagus, eggplant and zucchini!
    • Tomatoes are rich in the antioxidant lycopene. Various studies have shown that lycopene can help reduce the risk of prostate cancer in men.

    Eat Well Tip: Lycopene is better absorbed by the body when tomatoes are processed and/or cooked through, such as tomato sauce or soup. Lycopene is also fat-soluble, so oil is said to help absorption as well!

     

    Pesto-Tomato Chicken

    pesto tomato chicken on a plate

    Dress up your ordinary grilled chicken with fresh sliced tomatoes and pesto! So easy, you’ll add this to your weekly dinner rotation. Round out this meal with additional vegetables and your favorite pasta!

    Prep: 20 minutes

    Makes: 4 Servings

     

    Ingredients:

    • 5 lbs boneless chicken breasts, cut into thin cutlets
    • Olive oil
    • Lemon juice
    • 2 Tbsp store bought pesto (add more if desired)
    • 3 ripe plum tomatoes, sliced
    • 1 tbsp Balsamic glaze or vinegar
    • Salt & pepper
    • Fresh basil

     

    Directions:

    1. Heat a gas grill to medium heat. Season chicken with salt, pepper, drizzle of olive oil and lemon juice.
    2. Cook chicken on both sides until cooked through, about 4 to 6 minutes total. Transfer chicken to oven proof dish.
    3. Meanwhile preheat broiler in oven (see note).
    4. Top each chicken breast cutlet with sliced tomatoes and pesto. Place under broiler for 3 to 4 minutes. Remove from oven, drizzle with balsamic glaze and top with chopped basil.
    5. Serve immediately.

    NOTE: You can skip this step if desired and go to step 4 and serve immediately without placing under broiler.

     

    Nutrition Information (6oz chicken & topping): 273 Calories; 65g carbohydrate; 10g Fat; 46g protein; 629mg sodium; 2g fiber

    Recipe by: Jacqueline Gomes, RDN