- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 177.2
- Total Fat: 3.8 g
- Cholesterol: 68.8 mg
- Sodium: 735.6 mg
- Total Carbs: 6.5 g
- Dietary Fiber: 0.4 g
- Protein: 27.9 g
Seared & Roasted Chicken Breasts with Orange Reduction SauceSubmitted by: FOODIEWIFE
IntroductionI'm a foodie. I can't help myself. Chicken can be boringly bland. My favorite way to make a quick meal is to sear and roast my protein, then finish roasting it in the oven (just like the restaurants do). I made this dinner in 20 minutes, and it was delicious! Olive oil and pure butter are good Omega-3 fats, and our body needs that. The key is to not overdue it. I'm a foodie. I can't help myself. Chicken can be boringly bland. My favorite way to make a quick meal is to sear and roast my protein, then finish roasting it in the oven (just like the restaurants do). I made this dinner in 20 minutes, and it was delicious! Olive oil and pure butter are good Omega-3 fats, and our body needs that. The key is to not overdue it.
2 organic chicken breasts, boneless and skinless (8 oz. each.
Kosher salt* and Black pepper
2 tsp olive oil
4 oz. freshly squeezed orange juice (not from concentrate)
1/2 cup low-sodium chicken broth
1 shallot, minced (onion would be too overpowering)
1 tsp dried thyme (or 2-3 sprigs of fresh thyme)
1 tsp honey
*I never use table salt, but if you do, cut the salt amount in half. . I ONLY use kosher salt.
Preheat the oven to 425F.
It's best to let the chicken come to room temperature for 20-30 minutes (for even cooking).
Wash and pat DRY the chicken. You don't want any moisture on the chicken, or you won't get that beautiful caramelized color. Season with salt & pepper.
In a skillet, add 2 teaspoons of olive oil on medium-high heat. Swirl the pan to coat the bottom evenly. Once the oil begins to shimmer, hover the palm of your hand over the skillet to feel if it's hot.
With tongs, place the chicken into the skillet (you should hear an immediate sizzle). Don't touch the chicken for at least 3-4 minutes. Carefully lift a corner and check for a beautiful caramel color.
NOTE: If the chicken steams, then the chicken has too much water on it-- which is why I never buy brined chicken.
Turn the chicken over, and place the entire skillet on the middle rack of the preheated oven. Roast for about 12-15 minutes, or until a thermometer reads 165F.
Remove the chicken onto a plate and cover loosely with foil.
Place the skillet on medium-high heat and add 1 pat of butter. Once the butter melts, add the shallots and thyme.
Stir for about 1 minute, until the shallots have softened.
Turn the heat up to medium-high and add the orange juice, scraping with a spatula to remove the browned bits of flavor.
Add the low-sodium chicken stock and let the sauce reduce by half, by letting it simmer very hard (almost to a boil); about 3-5 minutes.
Taste and if desired (which I do) add the honey for a little sweet contrast.
Slice each breast, across the grain, and serve half of a breast with 1-2 Tbsp of sauce spooned over it.
Very fancy and very delicious!
Number of Servings: 4
Recipe submitted by SparkPeople user FOODIEWIFE.