Tuesday, March 6, 2012

Quick & Easy: Seared Herbed Chicken Breast

Ok, this dish makes me feel like I'm cooking like a "real chef."  Just call me an ameuter chef geek.

Serves - 4  /  Serving Size - 1 chicken breast
Preparation Time: 5 minutes
Cooking Time: 15 minutes

4 boneless, skinless chicken breasts (about 1-1/2 pounds)
2 tsp minced garlic
2 Tblspn herbes de Provence
1/4 tsp salt
2 Tblspn + 2 tsp olive oil, preferably extra virgin

1.  Preheat oven to 475ºF.  Make several deep, diagonal cuts into the smoother, rounder side of each chicken breast.  In a small bowl, combine the garlic, herbes de Provence, salt and 2 tablespoons of the oil.  Brush mixture on chicken.

2.  Place an ovenproof skillet over high heat.  Pour in the remaining 2 teaspoons oil and add the chicken, cut side down.  Cover and cook for 5 minutes.  Uncover, flip chicken, and slide skillet into preheated oven.  Cook for 10 minutes, or until no longer pink and the juices run clear.  Cut chicken diagonally into slices or serve whole.

Exchanges/Choices:  6 meat  /  2 fat  /  0 carb
Calories - 274                           Sodium - 257mg
Total Fat - 11g                          Total Carbs - 1g
   Saturated Fat - 2g                       Dietary Fiber - 0g
Cholesterol - 98mg                     Protein - 39g

Source: Prevention Diabetes Diet Cookbook by the Editors of America's Leading Healthy Lifestyle Magazine with Ann Fittante, MS, RD


  • I've always served the whole piece, but there usually is just a little too much for one person.  Next time, I will go ahead and cut into pieces. 

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