Quick seared chicken breast with garlic, lemon, and a fast pan sauce; great for a lean weeknight dinner.
MBy MattieC
Servings
4
4 piece Boneless, skinless chicken breasts
2 tbsp Olive oil
5 clove Garlic cloves
2 piece Lemon
0.5 cup Low-sodium chicken stock
1 tsp Dijon mustard
0.5 tsp Dried thyme
0.5 tsp Dried oregano
0.25 tsp Red pepper flakes
1 tsp Salt
0.5 tsp Black pepper
2 tbsp Fresh flat-leaf parsley (garnish)
Calories
300 kcal
Protein
41g
Carbs
6g
Fat
12g
Fiber
1g
Sugar
1g
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Prepare the Chicken
1. Place the chicken breasts between two sheets of plastic wrap and pound to an even 2cm thickness using a rolling pin or meat mallet. This ensures fast, even cooking. Pat dry with paper towels, then season both sides generously with salt, black pepper, dried thyme, and dried oregano.
2. Heat olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and sear undisturbed for 5–6 minutes until a deep golden crust forms. Flip and cook a further 4–5 minutes until cooked through (internal temperature 74°C / 165°F). Transfer to a plate and tent loosely with foil.
3. Reduce heat to medium. Add the sliced garlic and red pepper flakes to the same skillet and sauté for 30–45 seconds until fragrant and just golden — don't let it burn. Squeeze in the juice of both lemons and scrape up any browned bits from the bottom of the pan with a wooden spoon.
4. Pour in the chicken stock and whisk in the Dijon mustard. Bring to a simmer and cook for 3–4 minutes, stirring occasionally, until the sauce reduces by about a third and is slightly thickened. Taste and adjust seasoning with salt and pepper.
0.5 cup Low-sodium chicken stock,
1 tsp Dijon mustard
Finish & Serve
5. Return the chicken breasts and any resting juices to the skillet. Spoon the pan sauce over the chicken and cook for 1 minute to reheat and marry the flavors. Serve immediately, garnished with freshly chopped flat-leaf parsley.
2 tbsp Fresh flat-leaf parsley (garnish)
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