Chef's Quick Tip: Balsamic Grilled Chicken

Posted: Updated:

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.

  • Chef's Quick Tip: Balsamic Grilled ChickenMore>>

  • News

    PHOTOS: Chef's Quick Tip

    PHOTOS: Chef's Quick Tip

    Chefs throughout western Connecticut give their cooking tips on dishes and desserts.Chefs throughout western Connecticut give their cooking tips on dishes and desserts.

    Here are the amazing dishes featured in Tina Redwine's Chef Quick Tips.

    Here are the amazing dishes featured in Tina Redwine's Chef Quick Tips.

  • Chef's Quick TipMore>>

  • Chef's Quick Tips: Shami Kebab marinade

    Chef's Quick Tips: Shami Kebab marinade

    Friday, July 19 2019 10:28 AM EDT2019-07-19 14:28:01 GMT
    Chef Lasath from Spice Restaurant in Bethel shows Tina Redwine how to make Indian inspired cuisine.
    Chef Lasath from Spice Restaurant in Bethel shows Tina Redwine how to make Indian inspired cuisine.

  • Chef's Quick Tip: Hummus

    Chef's Quick Tip: Hummus

    Tuesday, July 9 2019 10:23 AM EDT2019-07-09 14:23:01 GMT
    Chef and author Anna Francese Gass shows Tina Redwine how to make a great Mediterranean-style family recipes.
     Chef and author Anna Francese Gass shows Tina Redwine how to make a great Mediterranean-style family recipes.
  • Quick Tip: Under the Sea Cupcakes

    Quick Tip: Under the Sea Cupcakes

    Tuesday, July 2 2019 10:57 AM EDT2019-07-02 14:57:22 GMT
    Owner and chef Sabrina DiMare Taylor and chef Mary Gutierrez at DiMare Pastry Shop show Tina Redwine how to make summer inspired dessert dishes.
    Owner and chef Sabrina DiMare Taylor and chef Mary Gutierrez at DiMare Pastry Shop show Tina Redwine how to make summer inspired dessert dishes.
sorry to interrupt
your first 20 are free
Access to News 12 is free for Optimum, Comcast®, Spectrum Networks® and Service ElectricSM customers.
Please enjoy 20 complimentary views of articles, photos, and videos during the next 30 days.
you have reached your 20 view limit
Access to News 12 is free for Optimum, Comcast®, Spectrum Networks® and Service ElectricSM customers.
Please login or create an account to continue enjoying News12.
Our sign-up page is undergoing maintenance and is not currently available. However, you will be given direct access to news12.com while we complete our upgrade.
When we are back up and running you will be prompted at that time to complete your sign in. Until then, enjoy the local news, weather, traffic and more that's "as local as local news gets."