Recipes
Chicken with Tomato-Balsamic Pan Sauce
4 servings
परोसना35 minutes
कुल समयसामग्री
2 8-ounce boneless, skinless chicken breasts
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
¼ cup white whole-wheat flour
3 tablespoons extra-virgin olive oil, divided
½ cup halved cherry tomatoes
2 tablespoons sliced shallot
¼ cup balsamic vinegar
1 cup low-sodium chicken broth
1 tablespoon minced garlic
1 tablespoon fennel seeds, toasted and lightly crushed
1 tablespoon butter
निर्देश
Remove and reserve chicken tenders (if attached) for another use. Slice each breast in half horizontally to make 4 pieces total. Place on a cutting board and cover with a large piece of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even thickness of about 1/4 inch. Sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge the cutlets to coat both sides, shaking off excess. (Discard remaining flour.)
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add 2 pieces of chicken and cook, turning once, until evenly browned and cooked through, 2 to 3 minutes per side. Transfer to a large serving plate and tent with foil to keep warm. Repeat with the remaining chicken.
Add the remaining 1 tablespoon oil, tomatoes and shallot to the pan. Cook, stirring occasionally, until softened, 1 to 2 minutes. Add vinegar; bring to a boil. Cook, scraping up any browned bits from the bottom of the pan, until the vinegar is reduced by about half, about 45 seconds. Add broth, garlic, fennel seeds and the remaining 1/4 teaspoon salt and pepper. Cook, stirring, until the sauce is reduced by about half, 4 to 7 minutes. Remove from heat; stir in butter. Serve the sauce over the chicken.
पोषण
सेवा का आकार
-
कैलोरीज़
294 kcal
कुल वसा
17 g
संतृप्त वसा
4 g
असंतृप्त वसा
0 g
ट्रांस वसा
-
कोलेस्ट्रॉल
70 mg
सोडियम
371 mg
कुल कार्बोहाइड्रेट
10 g
आहार फाइबर
2 g
कुल शर्करा
3 g
प्रोटीन
25 g
4 servings
परोसना35 minutes
कुल समय