Pan-Seared Chicken Breast with Rich Pan Sauce

Pan-Seared Chicken Breast with Rich Pan Sauce Recipe
Photo: Tara Donne; Styling: Sarah Smart
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.

Yield:

Serves 4 (serving size: 1 breast half and 2 tablespoons sauce)
Total time: 35 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 17 Minutes
Total: 35 Minutes

Nutritional 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

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

Preparation

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.

Note:

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.

Adam Hickman,

Cooking Light

November 2013
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