Rosemary and Lemon Pan Seared Chicken Breast

Pan Seared Chicken Breast

Health Benefits: Rosemary is excellent source of antioxidants.

Recipe prepared by Chef Pedro Vargas. Nutrition Facts by Rafaela Lopez, RD and Curtis Felton, Culinary Nutrition Fellow

Recipe Yield: 6 servings or 3 single breasts

Ingredients
  • Two 1/2 pounds chicken breast, boneless and skinless
  • Six cloves garlic, finely chopped
  • Three tablespoons fresh rosemary leaves
  • One 1/2 tablespoons extra-virgin olive oil
  • One lemon, zest and juice or 2 tablespoons of lemon juice
  • One tablespoon low sodium grill seasoning blend (such as Grill Mates® Montreal Chicken) or low sodium seasoning blend
  • Half cup dry white wine or (low sodium/no sodium) chicken broth
Directions
  1. Preheat sauté pan or medium sized pan over a medium high heat.
  2. Place chicken in a large mixing bowl. Add garlic, rosemary, extra-virgin olive oil, lemon zest and seasoning blend to the bowl.(Note: Zest lemon using a zester or microplane and yellow part of the lemon only.)
  3. Toss and coat the chicken with all ingredients.
  4. Place chicken in sauté pan and sear on both sides for two minutes each or until chicken has browned.
  5. Once the chicken is browned, remove pan from heat. Add wine and lemon juice to mixing bowl and stir removing any seasonings leftover from chicken.
  6. Turn heat to low, add wine mixture to pan with chicken. Return pan to stove and cook for an additional 3 minutes. Turn off heat. Let chicken stand in pan for 5 minutes; wine mixture will have reduced by half. Cut chicken into 1 inch cubes and serve with reduced wine mixture.

    (Note: Chicken breast can be served whole as pictured above. One portion is equivalent to 1/2 chicken breast.)
Nutrition Facts
Amount Per Serving
Calories 302
Total Fat 11 g (33% of calories from fat)
Saturated Fat 2.2 g (6.6% of calories from saturated fat)
Cholesterol 112 mg
Sodium 213 mg
Total Carbs 2 g
Dietary Fiber .2 g
Protein 42 g

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What the letters mean...
  • V = vegetarian recipe
  • GF = gluten-free recipe
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