Sun-dried tomatoes pack an intense, umami punch that elevates any dish, and chicken is the perfect canvas for their bold flavor. This recipe explores several ways to incorporate sun-dried tomatoes into your chicken dishes, catering to various skill levels and preferences. Whether you're a seasoned chef or a kitchen novice, you'll find a sun-dried tomato chicken recipe to savor.
What are the Health Benefits of Sun-Dried Tomatoes?
Sun-dried tomatoes are more than just a delicious ingredient; they offer a nutritional boost. The drying process concentrates their vitamins and minerals, making them a rich source of antioxidants, particularly lycopene, which is linked to various health benefits, including heart health and cancer prevention. They also contain vitamins A and K, as well as iron and potassium. However, remember that the oil they're often packed in can add significant calories and fat, so moderation is key.
How to Prepare Sun-Dried Tomatoes for Cooking?
Before diving into the recipes, let's address a crucial step: preparing the sun-dried tomatoes. If using oil-packed sun-dried tomatoes, drain them well before use. You can also rinse them briefly to remove excess oil, but this will also wash away some of the flavor. If using dried sun-dried tomatoes (not packed in oil), rehydrate them by soaking them in warm water for about 20 minutes before using. This softens them and helps them blend better into your dish.
Simple Sun-Dried Tomato Chicken Breast Recipe
This recipe is perfect for a quick weeknight meal. It emphasizes simplicity and fresh flavors.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1/2 cup sun-dried tomatoes, oil-packed, drained
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Fresh basil, chopped (optional, for garnish)
Instructions:
- Preheat oven to 375°F (190°C).
- In a small bowl, combine the drained sun-dried tomatoes, garlic, olive oil, and balsamic vinegar.
- Place the chicken breasts in a baking dish and pour the sun-dried tomato mixture over them.
- Season with salt and pepper.
- Bake for 20-25 minutes, or until the chicken is cooked through and the juices run clear.
- Garnish with fresh basil, if desired.
Sun-Dried Tomato Chicken Pasta Recipe
This recipe takes the simple chicken and sun-dried tomato combination and elevates it to a satisfying pasta dish.
Ingredients:
- 1 pound pasta (penne, rotini, or your favorite shape)
- 2 boneless, skinless chicken breasts, cooked and shredded or diced
- 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Cook pasta according to package directions.
- While pasta cooks, heat olive oil in a large skillet over medium heat. Add garlic and cook until fragrant (about 30 seconds).
- Add shredded chicken and sun-dried tomatoes to the skillet. Cook for 2-3 minutes, stirring occasionally.
- Drain pasta and add it to the skillet with the chicken and sun-dried tomatoes.
- Stir in Parmesan cheese and parsley. Season with salt and pepper to taste.
- Serve immediately.
Creamy Sun-Dried Tomato Chicken with Spinach
This recipe offers a richer, creamier take on the sun-dried tomato and chicken combination.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
- 1/2 cup heavy cream
- 5 ounces fresh spinach
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add chicken and cook until browned on all sides.
- Add sun-dried tomatoes and cook for another 2 minutes.
- Stir in heavy cream and bring to a simmer.
- Add spinach and cook until wilted.
- Stir in Parmesan cheese and season with salt and pepper.
- Serve over pasta, rice, or mashed potatoes.
Can I Use Sun-Dried Tomatoes in a Slow Cooker?
Yes! Sun-dried tomatoes are fantastic in slow cooker recipes. Their intense flavor holds up well to the long cooking time. Simply add them to your favorite slow cooker chicken recipe during the last hour or two of cooking for a burst of flavor. Be mindful not to overcook them as they can become mushy.
Are Sun-Dried Tomatoes Good for Weight Loss?
While sun-dried tomatoes offer nutritional benefits, they are relatively high in calories and sodium, especially when packed in oil. Moderation is key if you're watching your weight. Choose oil-packed sun-dried tomatoes sparingly and consider using them as a flavorful addition rather than a main ingredient to keep your calorie count in check.
These recipes offer a starting point for your sun-dried tomato chicken culinary adventures. Feel free to experiment with different herbs, spices, and vegetables to create your signature dish. Enjoy!
