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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 182.1
  • Total Fat: 12.4 g
  • Cholesterol: 7.3 mg
  • Sodium: 874.7 mg
  • Total Carbs: 13.5 g
  • Dietary Fiber: 3.1 g
  • Protein: 6.5 g

View full nutritional breakdown of Pan Seared Chicken with Stewed Tomatoe Sauce calories by ingredient
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Pan Seared Chicken with Stewed Tomatoe Sauce

Submitted by: AHALTOM


Number of Servings: 6

Ingredients

    1 lb boneless skinless chicken breast
    1/4 cup flour
    2 14 oz cans stewed tomaotes
    1 onion, chopped
    1 green pepper, chopped
    2 cloves garlic minced
    1 tablespoon paprika
    1 tablespoon chili powder
    1 cup chicken broth
    1 tablespoon fresh oregano, chopped
    4 tablespoons capers
    4-5 tablespoons olive oil, divided
    Zest of one lemon
    Juice of one lemon
    salt and pepper

Directions

Cut the chicken breasts into halves and pound out slightly so each piece has even thickness.

Heat 1 teaspoon olive oil in a sauce pan. Add the onion, pepper and garlic. Cook until tender. Add the tomatoes, chili powder, paprika, oregano, and season with salt and pepper. Let cook for 1 minute. Add the chicken broth. Let the mixture come up to a boil, cover and let simmer for 10-15 minutes.

Heat the remaining oil in a large pan. While the mixture simmers. Season the chicken breasts with salt and pepper. Dredge the chicken in the flour, lightly coating both sides. Sear the chicken on both sides until golden on both sides. About 3-4 minutes on both sides. When both sides of the chicken are golden, squeeze juice of half a lemon over the chicken and let cook for 1 more minute. Remove the chicken from the pan.

Transfer the tomato sauce to the large pan let cook for a minute or two uncovered and scrape up any bits that are stuck to the bottom of the pan. Stir in the capers. Place the chicken back into the sauce and let all simmer for 2-3 minutes. Until chicken is cooked through.

One piece of chicken and some sauce is a serving. Serve with pasta noodles such as angel hair or spaghetti. Sprinkle with lemon zest and a wedge of lemon juice.

Number of Servings: 6

Recipe submitted by SparkPeople user AHALTOM.





TAGS:  Poultry |

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