Pan Seared Chicken with Stewed Tomatoe Sauce
- Number of Servings: 6
Ingredients
1 lb boneless skinless chicken breast1/4 cup flour2 14 oz cans stewed tomaotes1 onion, chopped1 green pepper, chopped2 cloves garlic minced1 tablespoon paprika1 tablespoon chili powder1 cup chicken broth1 tablespoon fresh oregano, chopped4 tablespoons capers4-5 tablespoons olive oil, dividedZest of one lemonJuice of one lemonsalt and pepper
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.
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.
Nutritional Info 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
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