Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 12.0% of RDA
• Calories: 16.6% of RDA
• Carbs: 2.6% of RDA
• Fat (total lipid): 14.4% of RDA
• Fiber: 7.1% of RDA
• Fructose: 5.8% of RDA
• Protein: 38.1% of RDA
• Sodium: 13.9% of RDA
• Sugar: 11.5% of RDA
• Vitamin A (IU): 51.6% of RDA
• Vitamin B6: 75.5% of RDA
• Vitamin C: 33.4% of RDA
• Iron: 2.8% of RDA
• Magnesium: 18.5% of RDA
• Manganese: 3.7% of RDA
• Niacin: 96.5% of RDA
• Potassium: 28.5% of RDA
• Zinc: 12.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
BLISTERING THE TOMATOES
1.
In a large cast iron skillet over medium heat, add 1 tbsp grape seed oil and the pint of tomatoes.
2.
Season with a pinch of salt and pepper, and stir to coat with the oil. Cook, stirring the tomatoes occasionally, until they blister, pop, and soften, about 20 minutes. Stir in the minced garlic and cook for 2 more minutes. Stir in the basil.
COOKING THE CHICKEN
3.
Add the can of diced tomatoes to the skillet, along with the 4 chicken breasts and the sundried tomatoes.
4.
Cook over medium-high heat for 15 minutes, turning the chicken halfway through. Chicken is done when no longer pink on the inside.
5.
Add one slice of mozzarella to each piece of chicken during the last 2 minutes and allow to completely melt.
6.
Serve, making sure to drizzle some of the tomatoes/tomato mixture on the plate.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 331
Protein 42.9 g
Carbohydrates 7.02 g
Iron 0.53 mg
Fiber 1.98 g
Calcium 120 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
