Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sautéed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.
- For the Chicken:
- 4 boneless, skinless chicken breast halves (1 to 1 1/4 pounds)
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt, or to taste
- Freshly ground pepper to taste
- 1 tablespoon extra-virgin olive oil or canola oil
- For the Sauce:
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1/2 teaspoon anchovy paste (optional)
- 1/2 cup reduced-sodium chicken broth
- 1/4 cup dry white wine
- 1 can (14 1/2 ounces) diced tomatoes
- 1/4 cup chopped fresh basil
- 2 tablespoons chopped black olives
For the Chicken: Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour).
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
For the Sauce: Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
234 calories; 7g total fat; 1g total saturated fat; 66mg cholesterol; 476mg sodium; 10g carbohydrates; 1g fiber; 28g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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