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Ingredientes
- 4 x Chicken breasts without Skin
- 1 tsp Salt
- 1/4 tsp White pepper
- 1/2 tsp Thyme
- 1/4 c. Unbleached flour
- 2 Tbsp. Extra virgin olive oil
Direcciones
- Preheat oven at 300. Prepare baking pan with cooking spray. Season with salt, pepper, and thyme. Dredge in flour on both sides. Shake off excess flour. Heat a skillet with oil over medium heat for 2 to 3 min. When oil is ready cook chicken breasts for 3 to 4 min on each side. Set aside in prepared baking pan. Bake for 10 min with one of the following additions: With Lemon: De glaze the same skillet with 1/4 c. lemon juice.
- Add in chicken and bake. Before serving, garnish each portion with a wedge of lemon. With Mushrooms: Cook 2 Tbsp. chopped onions for 1 to 2 min. Add in 1 lb. sliced mushrooms. Cook till mushrooms are slightly browned. Pour on 1/4 c. chicken broth or possibly yogurt. Reduce over high heat for 3 min. Spread over chicken. With Onions, Garlic, and Parsley: Cook 1/4 c. onions and 2 Tbsp. chopped garlic over medium heat. Be careful not to burn. Spread on chicken and bake. Add in 1/2 c. parsley just before serving. With Tomato and Herbs: Cook chicken in extra virgin olive oil. Add in 1/2 c. diced onion and 1 Tbsp. chopped garlic to the warm skillet. When onion looks glazed, add in 1 diced red or possibly green pepper and 1 c. stewed tomatoes.
- Stir in 1/4 tsp. each marjoram, rosemary, basil, thyme, and parsley.
- Add in 1/4 c. chicken broth. Simmer for a few min. Serve chicken on a bed of sauce. With Spicy Sauce: Cook 1 Tbsp. onion till glazed. Add in 1 c. chicken broth, 2 Tbsp. stewed tomatoes, 1/2 tsp. allspice, and 1/4 tsp. each cumin and red pepper flakes. Return chicken to skillet. Cover and simmer for 3 to 4 min instead of baking.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 62g | |
| Recipe makes 4 servings | |
| Calories 140 | |
| Calories from Fat 66 | 47% |
| Total Fat 7.41g | 9% |
| Saturated Fat 1.1g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 612mg | 26% |
| Potassium 129mg | 4% |
| Total Carbs 6.13g | 2% |
| Dietary Fiber 0.3g | 1% |
| Sugars 0.02g | 0% |
| Protein 11.49g | 18% |
