So good, itll make you slap ymama! EVERYBODY LOVES THIS RECIPE!! Sauteed Basil-Tarragon Chicken Breasts (2 grams carbs!) Recipe By :Anita Peacock Servings : 8 Serving Size : 4-ounces boneless chicken breast Preparation Time : 20 minutes Cooking Time: 25-30 minutes Start to Finish: 50 minutes Categories : Poultry -------- ------------ -------------------------------- Ingredients: 2 pounds Boneless, skinless chicken breasts 2 Tbs Extra virgin olive oil 2 Tbs Dried basil 2 Tbs Dried tarragon 1 tsp Garlic powder 1 tsp Onion powder ½ tsp Sea salt ¼ tsp Freshly ground black pepper As needed Olive oil spray Preparation: 1) Place each breast between 2 sheets of plastic wrap. Starting at the center of each breast and slowly moving toward the edges, pound lightly with the flat side of a meat mallet (or bottom of a heavy pan) until the breast is approximately equal thickness (about 1/2 inch thick). Try to get all the chicken breasts to relatively the same thickness. (This helps to have equal cooking time yielding nice juicy results.) PLEASE, DONT POUND THEM TOO THIN! 2) Cut each breast into serving sizes of approximately 4 ounces each (the size and density of your palm or a deck of cards). 3) Pour olive oil in a small bowl. Brush each side of chicken breasts lightly with oil. (Reserve unused oil.) 4) Combine all dry ingredients in a small to medium bowl. Stir/sift repeatedly with fork until ingredients are well mixed together. 5) Massage dry mix well into both sides of each breast. It doesnt need to be a thick coating; just rub the mix deeply into the flesh. 6) Heat large non-stick skillet to medium high heat. Brush skillet lightly with reserved oil. Increase temp to high. Skillet is ready when you sprinkle drops of water from your fingers on the skillet and it sizzles. 7) Place breasts (2 or 3 at a time--dont crowd) in the skillet. Sauté each side 3 to 4 minutes, depending on thickness. Spritz olive oil spray on chicken and skillet if the breasts seem to need more moisture during sautéing. After youve sautéed the first group of chicken breasts, remove them to a serving platter. Brush more of the reserved olive oil on the skillet before placing the next round of breasts to be sautéed in skillet. Spritz olive oil as needed and brush skillet with oil between each round of cooking until all are cooked, plump and juicy. 8) Let rest 5 minutes before serving. NOTES : Keep a close eye so as to not to overcook the chicken. They should be pounded only lightly so that they are approximately 1/2 inch thick. If you pound them too thin, they will cook too fast and become dry and tough. You want them moist and juicy! - - - - - - - - - - - - - - - - - - - Numbers You Need to Know Per Serving (4-oz. piece of chicken breast): 170 Calories; 6g Fat (Sat Fat, 1g; Monounsaturated Fat, 4g; Polyunsaturated Fat, 1g); 27g Protein; 2g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 193mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Fat. Serving Ideas : Delicious with green beans. This was what I cooked for company a few weeks back (along with my Thymey Green Beans, that’s my next recipe I’ll post on here). That Friday night dinner was a HUGE success. Everybody went back for seconds and thirds (well, not me—I can barely finish a first serving). I do believe this simple recipe is the best way I make chicken. Get that nice sautéed brown on both sides of the chicken. And, the smell was yummmmmmmy! (Also, I smoked up the whole house…..we have no exhaust fan above our stove. Hugh had to set a fan in the kitchen, open the back glass door and serve as kitty wrangler if they tried to go outside where those delicious-sounding birds were calling them.) This truly is an EXTREMELY easy recipe. For once, I didn’t use a gazillion herbs and spices. Just a few were all that was needed. It was so good, we actually had no leftovers. That made me a little sad; but, a lot happy. Sad ‘cause I wanted some more for the next day. Happy ‘cause everyone (including 2 persnickety eaters) loved it! (OK, at a certain point, I realized I had to go back and edit out a few “breasts”. I don’t think I’ve ever used the word “breast” so many times in such a short time-period in my life. Was I writing a recipe or a “Letter to Penthouse”? I wasn’t sure. So, believe it or not, this is the pared down version. Of course, there are also the adjectives “plump”, “juicy”, etc. Well, whichever way you want to read this is totally up to you. Recipe or not…..)
Posted on: Thu, 17 Oct 2013 19:57:04 +0000
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