Chicken with Sun-Dried Tomato Sauce
Perfect for a quick, flavorful weeknight dinner! The sun-dried tomato sauce brings a burst of flavor, making this dish a family favorite with minimal ingredients and preparation.
Recipe Summary
- Total Time: 20 minutes
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Recipe Category: Poultry
- Keywords: Meat, Quick Meals, < 30 Mins
- Recipe Yield: Serves 4
- Calories: 184.8 per serving
Ingredients
| Ingredient | Quantity |
|---|---|
| Flour | 1/4 cup |
| Salt | 1/4 teaspoon |
| Black pepper | 1/4 teaspoon |
| Boneless skinless chicken breast halves | 4 pieces |
| Fat-free chicken broth | 1/2 cup |
| Tomato sauce (or sun-dried tomato spread) | 1/2 cup |
| Pasta (optional) | As desired |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 184.8 kcal |
| Fat | 5 g |
| Saturated Fat | 0.9 g |
| Cholesterol | 68.4 mg |
| Sodium | 444 mg |
| Carbohydrates | 5.3 g |
| Fiber | 0.6 g |
| Sugar | 1.3 g |
| Protein | 28.1 g |
Instructions
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Heat the Oil: Begin by heating a tablespoon of oil in a large nonstick skillet over medium-high heat. The oil will help to create a nice, golden brown crust on the chicken while cooking.
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Prepare the Chicken: In a plastic food bag, combine the flour, salt, and pepper. Place the boneless skinless chicken breast halves in the bag, close it, and shake vigorously until the chicken is evenly coated with the seasoned flour mixture. This simple step ensures that the chicken is seasoned well and will get a crispy exterior during cooking.
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Cook the Chicken: Once the skillet is hot, add the coated chicken breasts. Cook for about 5-7 minutes on each side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F or 74°C). Use tongs to flip the chicken halfway through for an even sear on both sides.
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Make the Sun-Dried Tomato Sauce: After the chicken is cooked, lower the heat to medium. Pour in the fat-free chicken broth and tomato sauce (or sun-dried tomato spread, depending on your preference). Stir to combine and let the sauce simmer for a few minutes until it heats through.
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Serve: Spoon the rich, flavorful sauce over the chicken breasts. You can serve the chicken on its own or alongside a simple pasta of your choice to make it a heartier meal.
Tips & Variations:
- Serving Suggestions: If you want to bulk up the dish, serve it over cooked pasta, rice, or quinoa for a complete meal.
- Herb Flavor: For a more herby flavor, try adding a teaspoon of dried basil or oregano to the sauce while it simmers.
- Sun-Dried Tomatoes: If you love sun-dried tomatoes, you can incorporate chopped sun-dried tomatoes directly into the sauce for an extra burst of flavor.
- Low-Fat Option: This recipe is already low in fat, but you can opt for a reduced-sodium chicken broth to keep it even lighter.
Why You’ll Love This Recipe:
This Chicken with Sun-Dried Tomato Sauce is one of those weeknight wonders that tastes like you spent hours in the kitchen, but it’s ready in just 20 minutes. The chicken is coated with seasoned flour, pan-fried to golden perfection, and then topped with a simple yet rich sun-dried tomato sauce. It’s packed with flavor, high in protein, and low in carbs, making it a great option for those on the go or anyone looking for a delicious and healthy dinner. Whether you serve it over pasta, rice, or enjoy it on its own, it’s a dish that will leave everyone asking for seconds.
