Tomato and Basil Chicken
This slimming friendly Tomato and Basil Chicken is quick and easy, especially good if you’re calorie counting or following a plan like Weight Watchers!
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NutritionPer Serving
- Calories251
- Carbs7g
- Protein48g
- Fat3g
- Saturates1g
- Sugars4g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Sometimes the simplest dishes are the best and that’s certainly the case with our Tomato and Basil Chicken!
Tomato and basil is a classic flavour combination and works really well with chicken. This amazing Tomato and Basil Chicken recipe takes less than 30 minutes which makes it ideal if you’re short on time.
We like to keep things simple and usually enjoy this Tomato and Basil Chicken with spaghetti, tossed in low calorie cooking spray and black pepper, and a salad. That said, you can serve it with pretty much whatever you want and it’s also really tasty with chunky chips or some veg.
What diets is this Tomato and Basil Chicken suitable for?
This Tomato and Basil Chicken recipe is suitable for gluten free and dairy free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Tomato and Basil Chicken?
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You don’t need any special ingredients or equipment to make this Tomato and Basil Chicken recipe, but you will need a frying pan and an ovenproof dish!
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A decent frying pan is a kitchen essential! You can pick one up on Amazon or in most big supermarkets.
You’ll also need an oven proof baking dish. We use these for loads of recipes so it’s worth investing in a good one.
How many calories are in this Tomato and Basil Chicken?
There are 251 calories per portion in this Tomato and Basil Chicken, which means it falls into our Everyday Light category.
This Tomato and Basil Chicken is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Pre heat the oven to 200°C.
Step 2
Spray a frying pan with some low calorie cooking spray, turn up the heat and, when the cooking spray starts to bubble, add the chicken breasts to the pan.
Step 3
Cook them for a few minutes until they start to colour then turn them over and cook for another couple of minutes.
Step 4
Place them in an oven proof dish or tray then add the tomatoes.
Step 5
Rip up the bail leaves and sprinkle them over the chicken.
Step 6
Cut 3 slices off the lemon and cut each slice in half. Add these to the dish with the chicken.
Step 7
Squeeze the juice of the remaining lemon over the contents of the dish. Spray with some low calorie cooking spray then season with a little salt and pepper.
Step 8
Cook for about 20 minutes. Check the chicken is cooked thoroughly and serve with whatever takes your fancy.
What could I serve with this Tomato and Basil Chicken?
This Tomato and Basil Chicken works with just about any accompaniment. We especially love it served with the following:
How do you know when Tomato and Basil Chicken is cooked?
You’ll need to cook this Tomato and Basil Chicken for around 20 minutes or until the chicken is cooked and the juices run clear.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Tomato and Basil Chicken in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Tomato and Basil Chicken in the fridge for approximately 3 days or so.
Can I freeze Tomato and Basil Chicken?
No, we wouldn’t recommend freezing this recipe.
How do I reheat Tomato and Basil Chicken?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
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Tomato and Basil Chicken
This slimming friendly Tomato and Basil Chicken is quick and easy, especially good if you’re calorie counting or following a plan like Weight Watchers!
-
Prep Time
5 MINS
-
Cook Time
20 MINS
- KCals 251
- Carbs 7G
Instructions
- Pre-heat the oven to 200°C.
- Spray a frying pan with some low calorie cooking spray, turn up the heat and, when the cooking spray starts to bubble, add the chicken breasts to the pan.
- Cook them for a few minutes until they start to colour then turn them over and cook for another couple of minutes.
- Place them in an oven proof dish or tray then add the tomatoes.
- Rip up the bail leaves and sprinkle them over the chicken.
- Cut 3 slices off the lemon and cut each slice in half. Add these to the dish with the chicken.
- Squeeze the juice of the remaining lemon over the contents of the dish, spray with some low calorie cooking spray then season with a little salt and pepper.
- Cook for about 20 minutes. Check the chicken is cooked thoroughly and serve with whatever takes your fancy
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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6 comments
See what others have to say
Lesley BarkerSunday 13th August 2023
Hi can I cook this dish in the air fryer?
Thanks in advance Lesley
Cheryl LloydFriday 9th February 2024
This article has some really good advice about how to convert recipes for cooking in an air fryer 😊
https://pinchofnom.com/how-to-convert-recipes-to-an-air-fryer/
PaulineSunday 28th June 2020
Made this tonight but used turkey breast instead, so quick and easy to make. Served with new potatoes, green beans. It was delicious and so light ?
Steve CowderoyMonday 29th June 2020
Hi Pauline, thanks for getting in touch with us. So glad to hear you enjoyed this recipe, I liked the change to turkey breast you made. Keep up the good work.
Kerry PringleThursday 10th January 2019
Mr P made this tonight. Found the recipe, shopped and cooked all himself ( washed up too ). Didn’t have basil so he used rosemary. It was fabulous ????
EmmaSaturday 20th January 2018
Made this tonight, it was simple, quick and delicious. Served with sw wedges and a big salad and put the chicken on a bed of steamed spinach for some added speed. Will be a fav.
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