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Skillet Chicken with Quick Pan Sauce

Yields4 ServingsPrep Time5 minsCook Time30 minsTotal Time35 mins

 2 boneless and skinless chicken breasts, about 1 ¼ pounds
 1 tablespoon olive oil
 2 fresh garlic cloves, finely chopped
 1 cup low-sodium chicken broth
 salt and pepper, to taste
 ½ tablespoon butter
 1 tablespoon fresh parsley, chopped
 2 cups cooked brown rice or quinoa
1

Wash hands well with soap and warm water. Wash produce well and chop as directed.

2

Rinse chicken breasts in cool water and pat dry with a paper towel.

3

Lay each chicken breast on a cutting board. Using a paper towel to hold the meat from the top, use a sharp knife to cut laterally through the center of the breast into two thin pieces. (As if you are cutting a hamburger bun.)

4

Sprinkle with salt and pepper on each side.

5

Heat a stainless steel skillet over medium high heat. Pour in oil and place chicken breast pieces into pan. (NOTE: Chicken should NOT be touching —if pan is too small to fit all 4 pieces without touching, cook 2 pieces at a time and repeat.)

6

Sprinkle with half of the garlic. Cook for 3-5 minutes on each side until cooked through, to an internal tem-perature of 165°F.

7

Move to a plate and cover to keep warm.

8

Keep the heat at medium high and pour broth into pan. Scrape bits from bottom of pan with spatula and let it cook until reduced by about half. This should take about 5-7 minutes.

9

When reduction is thickened slightly, remove from heat and stir in butter, parsley, and pepper.

10

To serve, place chicken breast on a bed of rice and drizzle with a spoonful of sauce.

11

Serve warm and enjoy!

12

Optional: Make a thicker sauce by lightly coating chicken with flour before cooking or thickening sauce with cornstarch at the end. Also try adding a variety of fresh or dry herbs

Nutrition Facts

4 servings

Serving size

½ a chicken breast and ½ cup rice

Amount per serving
Calories225
% Daily Value *
Total Fat 7g9%

Saturated Fat 1g5%
Cholesterol 43mg15%
Sodium 128mg6%
Total Carbohydrate 21g8%

Dietary Fiber 3g11%
Total Sugars 1g
Protein 19g
Calcium 28mg3%
Iron 2mg12%
Folate 46mcg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.