Bruschetta Chicken - adapted for South Beach Phase 1

Bruschetta Chicken, South Beach Phase 1 version

** If you're not on SB phase 1, breasts can be substituted for boneless/skinless thighs.  Also, if you're if you're pressed for time, canned diced tomatoes can be used in place of diced fresh (but the fresh tastes so much better!) 

Makes 4 servings - (Original recipe stated that it was 290 calories per serving)
      Prep time - about 15 minutes
      Cook time: about 20 minutes or until chicken is well done.

Ingredients:

• 1/3 cup non-fat plain Greek yogurt
• can substitute with low-fat sour cream, plain yogurt, or mayonnaise (original Diabetes Friendly recipe called for mayo, mayo with Olive oil preferred)
• 3 tbsp. fresh grated Parmesan cheese 
• 8 boneless skinless thighs or 4 boneless, skinless breast halves 
• 1/4 cup of almond meal
• can substitute with crushed nuts - (pine nuts/toasted walnuts/almonds) - or extra parmesan.  
• Original recipe called for breadcrumbs which is not phase 1 SB friendly
• 1 tsp. Italian seasoning
• 2 medium tomatoes, seeded and chopped (should equal about 1 to 1 1/2 cups)
• 1/4 cup red onion, chopped finely
• 1 tbsp. balsamic vinegar combined with 3 tbsp. olive oil. and 3 garlic cloves crushed or minced 
• Alternative: 1/4 cup balsamic vinaigrette or Italian dressing
• Salt and Pepper to taste

Directions:

1. Preheat oven to 425 degrees and arrange chicken on a baking sheet.
2. Combine yogurt and cheese in a bowl. In a separate bowl, combine almond meal with Italian seasoning.
3. Evenly top chicken breasts with yogurt mixture then sprinkle with almond meal mixture
4. Bake for 20 minutes or until chicken is thoroughly cooked, if after 20 min, the top of the chicken is not well browned, broil on hi for no more than 5 min.
5. While chicken is baking, combine remaining ingredients in a medium bowl (tomatoes, onions and vinaigrette)
6. To serve, evenly top chicken with bruschetta mixture.