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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.

Source: EatingWell Magazine, March/April 2017


Recipe Summary

30 mins
30 mins


Ingredient Checklist


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.

  • 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: 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

3 oz. chicken & about 2 Tbsp. sauce each
242 calories; protein 25.3g; carbohydrates 4.9g; dietary fiber 0.3g; sugars 1g; fat 12.9g; saturated fat 3.1g; cholesterol 72.7mg; vitamin a iu 78IU; niacin equivalents 3.4mg; vitamin b6 0.2mg; vitamin c 5.3mg; folate 17.4mcg; calcium 15.9mg; iron 1.4mg; magnesium 26.9mg; potassium 274mg; sodium 393.9mg; thiamin 0.2mg; calories from fat 115.8kcal.

3 lean meat, 1/2 high-fat meat, 1 1/2 fat