Easiest, Best Chicken Breasts
This is a very simple technique that produces moist chicken every time. Chicken is seasoned, browned on one side, then covered and allowed to cook in its own juices.
- ProteinCounts as a serving of Protein
To complete your meal, add Cooked Vegetable, Raw Vegetable, Healthy Carbohydrate and Healthy Fat in amounts recommended by your meal plan.
Makes 4 breast halves
What you'll need
4 boneless, skinless chicken breast halves, about 5 ounces each
Salt and pepper to taste
1 TBSP olive oil
¼ cup orange juice
1 tsp. dried tarragon
What to do
Season chicken breast halves with salt and pepper.
Heat a frying pan (or any other shallow pan with a lid) over medium-high heat until hot, then drizzle in olive oil. Place the chicken breasts in the hot pan and cook for 5 minutes, or until nicely browned on one side. Turn the chicken breasts over, turn the heat down to medium-low, sprinkle with tarragon and add orange juice. Cover the pan and let the chicken cook just until cooked through, about 10-15 minutes, depending on the size of the chicken pieces.
When the chicken is done, remove it from the pan, and turn the heat back up to high. Cook and stir the pan juices for 1-2 minutes to reduce them down to a very small amount — there should be just enough to barely cover the bottom of the pan; it should look like a glaze. Turn the heat off, add the chicken pieces back to the glaze in the pan, and flip chicken pieces over a few times to coat with the pan drippings. Turn onto plates and drizzle any remaining juices onto chicken.
Variations: Change up the seasonings and liquids in these delicious recipe variations:
• Tomatoes: Once you brown the chicken on one side, flip it over, add a 16 ounce can of diced tomatoes (drained of their liquid), cover and let simmer until cooked through.
• Teriyaki: After browning on one side, turn chicken over, add a few tablespoons of water, cover and finish cooking. Brush on a little bit of teriyaki sauce after chicken is cooked.
• Citrus Spice: Season chicken with oregano, ground cumin and chili powder before browning; use lime juice, lemon juice or orange juice for the liquid.
• Asian-style: Season chicken with ground ginger and garlic powder; add soy sauce and white wine, sake, chicken broth, or thin teriyaki sauce for the liquid.
• Herbal: Sprinkle chicken with tarragon, rosemary or basil; use white wine or balsamic vinegar for the liquid.
Per serving (1 breast half)
Protein: 35 g
Fat: 8 g