Pan Seared Chicken Breasts with Lemon Mustard Sauce

• 份量: 3 servings
• 准备时间: 5 minutes
• 总时间: 20 minutes

配料

3 chicken breasts (skinless, boneless)

1 cup chicken broth (you can use chicken stock instead or water + chicken base)

5 cloves garlic

1 tablespoon lemon juice (freshly squeezed)

1 tablespoon Italian seasoning (start with half the amount and add more to taste, some blends can be quite strong)

1 tablespoon Dijon mustard

1 tablespoon arrowroot starch (you can use potato starch, all purpose flour or cornstarch instead, if not on Whole30)

1 tablespoon water

2 tablespoons avocado oil

salt

black pepper

步骤

1. To begin, pat dry chicken breasts with a paper towel. Then, score each piece of chicken to create a crosshatch pattern by making two cuts along each breast and five cuts across, but be careful not to cut chicken all the way through the meat. Season with salt and pepper on both sides.

2. Heat oil in a large skillet over medium-high heat. Add chicken and garlic cloves to the hot oil. Continue cooking chicken pieces for about 5 minutes on each side, until golden brown.

3. Carefully add chicken broth, stir in Italian seasoning, mustard and lemon juice. Cook for an additional couple of minutes, until the internal temperature of the chicken reaches 165°F (74°C) as measured by a meat thermometer. Keep in mind that cooking time may vary depending on the thickness of the chicken.

4. In a small bowl, whisk together the starch and water to make a slurry. Move pieces of chicken to one side, and on medium heat slowly add the starch slurry to the pan, stirring continuously. Cook for another minute, this will thicken the sauce. For best results, serve cooked chicken breasts topped with the lemon-Dijon pan sauce immediately. For leftovers, allow the chicken to cool down to room temperature before storing it in an airtight container in the fridge.