Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.
|Prep Time:||35 minutes|
|Ready in:||40 minutes|
|Ease of Prep:||Easy|
|4 boneless, skinless chicken breast halves (1-1 1/4 pounds)|
|1/4 cup all-purpose flour|
|1/2 teaspoon salt , or to taste|
|Freshly ground pepper to taste|
|1 tablespoon extra-virgin olive oil or canola oil|
|1 small onion , finely chopped|
|3 cloves garlic , minced|
|1/2 teaspoon anchovy paste (optional)|
|1/2 cup reduced-sodium chicken broth|
|1/4 cup dry white wine|
|1 14-1/2-ounce can diced tomatoes|
|1/4 cup chopped fresh basil|
|2 tablespoons chopped black olives|
- Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
- Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.
Health Advantages: low calorie, low carb, low sat fat, low sodium, high potassium, heart healthy, healthy weight.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||234 cal||Carbohydrate Servings:||1/2|
|Carbohydrates:||10 g||Dietary Fiber:||1 g||Cholesterol:||66 mg|
|Fat:||7 g||Sodium:||476 mg||Saturated Fat:||1 g|
|Protein:||28 g||Potassium:||541 mg||Monounsaturated Fat:||4 g|
|Nutrition Bonus:||541 mg potassium (27% dv), 13 mg vitamin c (20% dv).|
|Exchanges:||1 1/2 vegetable, 4 very lean protein, 1 fat|