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Simple Chicken Saute

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Submitted by gecko

Simple chicken saute is a lean 30-minute dinner for two: lightly pounded chicken breasts pan-seared in olive oil, then topped with a quick lemon, green onion, and mushroom pan sauce. Weeknight French bistro technique.

YIELD

2 servings

PREP

10 min

COOK

15 min

READY

30 min

This is French-style chicken sauté in its most stripped-down form, the kind of dish bistro cooks can turn out in their sleep. Pounding the chicken breasts to even thickness is a must. Uneven cutlets cook unevenly, so use the heel of your hand or a meat mallet to flatten them to about ½ inch.

The pan sauce is where this dish earns its keep. After the chicken comes out, saute green onions and mushrooms right in the same pan, taking advantage of the fond (those golden bits stuck to the skillet) that the chicken left behind. Lemon juice deglazes the pan and reduces into a tangy, concentrated glaze.

Finishing with a spoon of margarine or butter off the heat is the classic French trick called monter au beurre. It silkens the sauce and gives it a glossy finish without the fuss of a cream reduction.

Dry the chicken thoroughly before hitting the pan. Wet chicken steams instead of browns, and steamed chicken tastes bland.

Chef Tips

  • Use a nonstick or well-seasoned skillet. Stainless steel grabs the chicken and tears the surface.
  • Don’t crowd the pan. Two breasts in a 10-inch skillet is the max.
  • Let the chicken rest 2 minutes while you build the sauce. The juices redistribute and stay in the meat.
  • Use real butter if you have it, margarine works but the flavor is noticeably different.

Variations

  • Add a splash of dry white wine or vermouth with the lemon juice for more complexity.
  • Swap mushrooms for capers and add a tablespoon of chopped shallot for a piccata-style sauce.
  • Finish with a handful of baby spinach or fresh tarragon for extra color and flavor.

Ingredients

2 2
1 15
TABLESPOON ML OLIVE OIL
1 ½ 23
4 4
EACH MUSHROOMS
chopped
2 30
TABLESPOONS ML LEMON JUICE
1 15
TABLESPOON ML MARGARINE
2 10
TEASPOONS ML PARSLEY LEAVES
chopped

Directions

Rinse the chicken, remove all visible fat, dry throughly.

Flatten slightly with the heel of your hand to attain uniform thickness for even cooking.

Heat the olive oil in a 10 inch non-stick skillet.

Sauté the chicken for 3 minutes each side, or until just firm to the touch.

Remove chicken from pan and keep warm.

Using the same skillet, sauté the green onions until translucent.

Add mushrooms and cook for 2 minutes.

Stir in the lemon juice and boil til most of the liquid has evaporated.

Stir in the soft margarine. Spoon this mixture over the chicken and sprinkle parsley on top.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 156g (5.5 oz)
Amount per Serving
Calories 256 52% from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 73mg 24%
Sodium 143mg 6%
Total Carbohydrate 1g 1%
Dietary Fiber 1g 2%
Sugars g
Protein 56g
Vitamin A 8% Vitamin C 17%
Calcium 2% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb
 
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