Quick and easy chicken breasts (recipe)
| Quick and easy chicken breasts (recipe) | |
|---|---|
| Name | Quick & easy chicken breasts |
| Ingredients | Chicken breast halves • Flour • Salt • Pepper • Olive oil • Unsalted butter • Wine • Zucchini • Fresh mushrooms • Plum tomatoes • Capers • Garlic cloves • Milk |
| Cooktime (in hours) | 0.333333333 |
| Preptime (in hours) | 0.25 |
| Totaltime (in hours) | 0.583333333 |
| Keto friendliness | Keto friendly |
| Calories | 201.7 |
| Fat | 16.5 |
| Protein | 9.7 |
| Carbohydrate | 5 |
| Fiber | 1.2 |
| Net carbohydrates | 3.8 |
| Sugar | 2.8 |
| Saturated fat | 5.8 |
| Cholesterol (mg) | 39.5 |
| Sodium | 98.3 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Quick and easy chicken breasts (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Recipe instructions
- Butterfly chicken breast then separate so you have 4 individual breasts lightly pounded.
- Lightly flour breasts then shake off any excess flour.
- Generously salt and pepper breasts on both sides.
- Heat olive oil and butter in large cast iron skillet over med/high heat.
- When oil/butter combo is ready, very carefully place chicken breasts in pan.
- Saute about 5-6 minutes on 1st side then flip over and cook 2nd side another 4 minutes (if breasts are too thick they may need longer cooking time).
- Add a couple of splashes of white wine during last 2 minutes of cooking.
- When done, remove breasts to separate plate and cover with foil to keep warm.
- While breasts are cooking , quickly dice up your veggies (cut zucchini in half lengthwise then each half in half again then slice into bite-size pieces, thinly slice mushrooms, cut tomatoes into same size as zucchini).
- Reduce heat under pan to medium then add veggies and tomatoes along with capers, lemon juice & garlic (if needed add more butter).
- saute mixture until zucchini is cooked but still has has bite to it--do not overcook the veggies (10 minutes max).
- just before serving, add 2 tablespoons milk to sauce to make a more gravy-like texture.
- Plate rice with chicken breast then cover with veggie sauce.
- Enjoy.
Food tags
Chicken Breast, Chicken, Poultry, Meat, European, Very Low Carbs, Weeknight,, Easy, Inexpensive
Quick and easy chicken breasts (recipe) details
Time:
Prep Time in Hours and Mins:35M
"
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Contributors: Prab R. Tumpati, MD
