Easy Chicken with Pan Sauce

04 Dec Easy Chicken with Pan Sauce

I get it. There are only so many times you can eat a piece of plain baked chicken.  I probably eat chicken more than any other protein, so I’m always looking for easy ways to switch it up.   Crusting chicken breast in fresh rosemary, pan searing it and serving it in a flavorful, all-natural pan sauce is probably one of the most delicious ways to eat lean muscle-building chicken!  Serve this easy yet elegant dish with your favorite high quality carbohydrate like veggies, brown rice or sweet potatoes for a balanced meal.

Easy Chicken with Pan Sauce

Makes about 4 servings

INGREDIENTS

• 4 chicken breasts, preferably organic, brought to room temperature
• Extra virgin olive oil
• Sea salt
• Fresh ground black pepper
• 4 large sprigs fresh rosemary, chopped (approximately 3 tablespoons chopped)
• 3 tablespoons real butter, preferably organic or vegan butter if you’re into that
• 2/3 cup organic low sodium chicken stock

INSTRUCTIONS

1. Preheat oven to 350 degrees.  Heat a heavy, preferably non-stick pan (a seasoned cast iron skillet works great too) over medium-high heat.  Once pan is hot, add a drizzle of extra virgin olive oil and swirl to coat.
2. While the oil heats up, season both sides of the chicken with salt, pepper and rosemary.   Make sure oil is hot and add chicken one piece at a time to the pan (it should sizzle a bit.)  Then don’t touch it! Seriously- let the chicken sear (get golden brown) for approximately 4 to 5 minutes and then flip gently and repeat the process to sear the other side (this adds tons of flavor to the pan for an amazing pan sauce.)
3. Once chicken is seared on each side, remove it with a pair of tongs and set aside on a plate.  In the same pan, add butter, chicken stock and a big squeeze of fresh lemon juice to the pan.  Cook, stirring constantly for approximately 5 minutes or so until the sauce starts to come together. Place the chicken back in the pan on top of the sauce (pour any juices from the chicken on the plate directly into the pan.  Put the entire pan in the oven and cook until chicken is no longer pink inside**, approximately 6 to 10ish minutes (the cooking time really depends on how thick your chicken breast is.)  Tip: You can make a tiny slice in the thickest chicken breast after 6 minutes to check for doneness- it’s important not to overcook the chicken.
4. Once the chicken is cooked, remove the pan carefully from the oven (make sure to wear an oven mitt- I can’t tell you how many times I’ve mistakenly reached in and grabbed the hot pan handle and burned myself!)  Place chicken only on a plate and cover very loosely with foil.   Stir the pan sauce, adjust seasoning to your liking.  Spoon pan sauce over chicken and serve.

SO, WHAT’S THE NUTRITION BALANCE?

This recipe is made of protein and fat. Make sure to add a carbohydrate like veggies, sweet potato or brown rice on the side for a balanced meal.