Chef's Quick Tip: Balsamic Grilled Chicken

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The following information is provided by Registered Dietitian Ilyse Schapiro. Please consult with your doctor before attempting any diet or the recipes included in this segment.

This week, Registered Dietitian Ilyse Schapiro, the co-author of the top-selling book, "Should I Scoop Out My Bagel" shows Tina Redwine about diet-specific recipes.

If you have any questions, please email tredwine@news12.com.

Mediterranean Diet -

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

• Replacing butter with healthy fats such as olive oil and canola oil

• Using herbs and spices instead of salt to flavor foods

• Eating fish and poultry at least twice a week

• Stick to Beef no more than 1x/week

• Dessert – Fruit or Dark Chocolate

• Getting plenty of exercise

 

Balsamic Grilled Chicken

 

INGREDIENTS

1/4 c. balsamic vinegar

1/4 c. extra-virgin olive oil, divided

1 tbsp. honey

1 tbsp. Dijon mustard

2 cloves garlic, minced

pinch of crushed red pepper flakes

2 lb. chicken breast tenders

kosher salt

Freshly ground black pepper

1 lb. asparagus, woody ends trimmed

1 pt. cherry tomatoes, halved

 

DIRECTIONS

1. Make vinaigrette: In a small bowl, whisk together balsamic, 2 tablespoons oil, honey, mustard, garlic, and red pepper flakes until combined. Set aside.

2. In a large skillet over medium heat, heat remaining oil. Add chicken, season with salt and pepper, and sear until golden, about 3 minutes per side. Remove from pan and set aside.

3. To pan, add asparagus and tomatoes, season with more salt and pepper, and cook until asparagus is bright green and tomatoes are slightly wilted, 5 minutes or so.

4. Move veggies to one side, add chicken back in and pour in vinaigrette. Toss veggies and chicken slightly until chicken is cooked through and vinaigrette is thickened, 5 minutes more.

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