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.
- 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.
Per serving: 234 calories; 7 g fat (1 g sat, 4 g mono); 66 mg cholesterol; 10 g carbohydrates; 28 g protein; 1 g fiber; 476 mg sodium; 541 mg potassium.
Nutrition Bonus: 541 mg potassium (27% dv), 13 mg vitamin c (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 1/2 vegetable, 4 very lean protein, 1 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient