Seared Chicken Breasts with French Potato Salad
Double the amount of Resistant Starch in this dish by allowing the potato salad to cool to room temperature before serving.
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Total: 35 Minutes
- Calories: 380
- Fat: 9g
- Saturated fat: 1.5g
- Monounsaturated fat: 5g
- Polyunsaturated fat: 1g
- Protein: 37g
- Carbohydrate: 37g
- Fiber: 5g
- Cholesterol: 80mg
- Sodium: 490mg
- 1 1/2 pounds baby Yukon gold potatoes
- 1 cup frozen whole green beans
- 2 tablespoons olive oil, divided
- 2 tablespoons chopped fresh parsley
- 1 tablespoon Dijon mustard
- 1 tablespoon cider vinegar
- 1/2 teaspoon salt, divided
- Freshly ground black pepper
- 4 (5-ounce) skinless, boneless chicken breasts
- 2 tablespoons all-purpose flour
- 1 large shallot, finely chopped (about 1/2 cup)
- 1/4 cup fresh lemon juice
- 1/2 teaspoon dried tarragon
- 1. Place potatoes in a large saucepan; cover with water. Bring water to a boil, and cook 15 minutes or until potatoes can be easily pierced with a fork. Add green beans during last minute of cooking; drain and set aside.
- 2. While potatoes and beans cook, combine 1 tablespoon olive oil, parsley, mustard, vinegar, and 1/4 teaspoon salt in a large bowl; stir with a whisk. Season to taste with black pepper. When potatoes are cool enough to handle, slice larger pieces in half, and add to bowl. Toss to coat, and set aside.
- 3. Cover chicken breasts with parchment paper; pound to an even thickness using a mallet or small, heavy skillet. Sprinkle with remaining 1/4 teaspoon salt and season with black pepper.
- 4. Place flour in a shallow dish; dredge chicken in flour. Heat remaining 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan, and cook 68 minutes or until chicken begins to brown; turn to brown other side. Add shallots, and cook 56 minutes or until a meat thermometer inserted into the thickest part of the chicken breast registers 165°. Add lemon juice and tarragon, and turn chicken until evenly coated.
- 5. Place chicken breast on each of 4 serving plates; serve with potato salad.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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