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Pan-Seared Chicken Breast with Rich Pan Sauce

Photo: Tara Donne; Styling: Sarah Smart
Hands-on time 17 mins
Total time 35 mins
Yield Serves 4 (serving size: 1 breast half and 2 tablespoons sauce)
To calibrate yourself to be a better cook, learn to use all of your senses throughout the process. For the richest sauce, use a stainless steel pan; the browned bits that stick to the bottom provide flavor.

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3/8 teaspoon kosher salt, divided
  • 4 teaspoons olive oil, divided
  • 1 tablespoon grated onion
  • 1 teaspoon minced garlic
  • 1 1/2 teaspoons all-purpose flour
  • 1/4 cup dry white wine
  • 3/4 cup unsalted chicken stock (such as Swanson)
  • 1 tablespoon butter
  • 1/4 teaspoon sugar
  • 1 tablespoon chopped fresh flat-leaf parsley

Nutrition Information

  • calories 283
  • fat 11.8 g
  • satfat 3.4 g
  • monofat 5.3 g
  • polyfat 1.3 g
  • protein 37.3 g
  • carbohydrate 2.2 g
  • fiber 0.2 g
  • cholesterol 116 mg
  • iron 0.9 mg
  • sodium 428 mg
  • calcium 18 mg

How to Make It

  1. Let chicken stand at room temperature for 20 minutes. Sprinkle chicken with 1/4 teaspoon pepper and 1/4 teaspoon salt. Heat a large stainless steel skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add chicken to pan, rounded side down; cook 5 minutes. Turn chicken over; reduce heat to medium, and cook 5 minutes or until done. Remove chicken from pan; let stand 5 minutes.

  2. Add remaining 1 teaspoon oil, onion, and garlic to pan; sauté 1 minute. Add flour; sauté 30 seconds. Add wine to pan; cook 30 seconds or until liquid almost evaporates, stirring constantly. Stir in stock; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 3 minutes or until reduced to 1/2 cup, stirring occasionally. Remove pan from heat; stir in remaining 1/4 teaspoon pepper, remaining 1/8 teaspoon salt, butter, and sugar. Sprinkle with parsley.

Cook's Notes

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.