Herb Roasted Chicken With Tapenade

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Updated on September 20, 2019
herb chicken and tapenade
Patsy Catsos, MS, RDN, LD
Total Time: 60 min
Prep Time: 20 min
Cook Time: 40 min
Servings: 6

Nutrition Highlights (per serving)

251 calories
12g fat
4g carbs
31g protein
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Nutrition Facts
Servings: 6
Amount per serving  
Calories 251
% Daily Value*
Total Fat 12g 15%
Saturated Fat 2g 10%
Cholesterol 84mg 28%
Sodium 525mg 23%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 7%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 31g  
Vitamin D 0mcg 0%
Calcium 66mg 5%
Iron 3mg 17%
Potassium 282mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This Mediterranean inspired dish is very low in FODMAPs, which makes it a perfect dinner go-to. It pairs well with either mixed greens or rice. If time allows, marinate the chicken for up to 24 hours in the herb rub to increase the infusion of flavors into the chicken; if you are in a hurry you can bake the chicken immediately.

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon crumbled thyme leaves
  • 1 tablespoon dried rosemary
  • 1 tablespoon dried basil
  • ¼ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 2 pounds boneless, skinless chicken breast
  • 15 green olives, pitted
  • 15 kalamata olives, pitted
  • ½ cup drained, chopped jarred roasted red peppers
  • 1 anchovy fillet canned in oil, drained
  • 1 tablespoon capers
  • 1 tablespoon olive oil

Preparation

Herb Chicken

  1. Form a paste by mixing the olive oil with the thyme, rosemary, basil, salt, and pepper. Rub this mixture onto all sides of the chicken breasts and place the chicken in a baking dish. Cover the dish and allow the chicken to marinate for 2 hours in the refrigerator.

  2. Preheat the oven to 375F.

  3. Uncover the baking dish and roast the chicken on the middle rack of the oven for 40 minutes or until it reaches an internal temperature of 165F in the thickest part of the chicken.

Olive Tapenade

  1. While the chicken is roasting, in the bowl of a blender or food processor, combine the green olives, kalamata olives, roasted red pepper, anchovy, capers, and olive oil. Process it until a chunky mixture is formed. Do not puree.

  2. To serve, slice the warm chicken into 1/2-inch pieces and top each portion with 2½ tablespoons of tapenade.

Ingredient Variations and Substitutions

Skip the tapenade and enjoy this juicy herbed chicken on its own if you'd like.

Cooking and Serving Tips

Spoon pan juices over any leftover chicken and cover tightly to keep it moist until your next meal.

Extra anchovies can be frozen between two sheets of plastic wrap and stored in an airtight container in the freezer for future use.

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