You'll only need 5 ingredients and 30 minutes for this healthy chicken recipe. Serve with mashed potatoes and a mixed green salad with red-wine vinaigrette to round out dinner.

Carolyn Casner
Source: EatingWell Magazine, March/April 2017
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cut chicken in half crosswise and sprinkle with 1/4 teaspoon each salt and pepper. Place flour on a plate and dredge both sides of the chicken in it. Shake off any excess. Whisk tomato paste and 1/3 cup water in a small bowl and place near the stove.

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  • Heat 2 tablespoons oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned on both sides, about 10 minutes. Transfer to a plate.

  • Add sopressata (or salami) to the pan and cook, stirring, until browned, 1 to 2 minutes. Stir in the tomato paste mixture and lemon. Return the chicken to the pan, cover and cook, turning once, until the sauce has thickened and an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, 5 to 7 minutes.

Tips

Tips: Sopressata is seasoned cured Italian sausage, usually made from pork. Look for it with other cured sausages or in the deli at well-stocked supermarkets. Try it in place of pepperoni or salami on a pizza or sandwich.

Nutrition Facts

242 calories; protein 25.3g 51% DV; carbohydrates 4.9g 2% DV; exchange other carbs 0.5; dietary fiber 0.3g 1% DV; sugars 1g; fat 12.9g 20% DV; saturated fat 3.1g 16% DV; cholesterol 72.7mg 24% DV; vitamin a iu 78IU 2% DV; niacin equivalents 3.4mg 26% DV; vitamin b6 0.2mg 11% DV; vitamin c 5.3mg 9% DV; folate 17.4mcg 4% DV; calcium 15.9mg 2% DV; iron 1.4mg 8% DV; magnesium 26.9mg 10% DV; potassium 274mg 8% DV; sodium 393.9mg 16% DV; thiamin 0.2mg 17% DV; calories from fat 115.8kcal; percent of calories from carbs 8; percent of calories from fat 48; percent of calories from protein 42; percent of calories from sat fat 11.

Reviews (4)

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4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
08/05/2018
Incredibly easy and tastes as if much more time and effort was put into the finished product. I used instant flour (Wondra) instead of AP since that was all I had on hand. When I realised I had not put enough in the bag to shake and coat properly I simply shook a bit over the meat's surface. This is a great dish for a family meal or company. If you cannot find a good quality sopressata nearby by go ahead and substitute salami but add a pinch of red pepper flakes or smoked paprika to the flour. Read More
Rating: 5 stars
07/12/2017
Really unexpected flavor combination that was surprising and delicious. Well done! Read More
Rating: 5 stars
05/26/2017
Never would have thought of this flavor combination. Absolutely delicious and so easy! Read More
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Rating: 5 stars
02/25/2017
So flipping easy to make and so tasty! Read More