Chicken Breasts With Garlic And Oil Recipe

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Chicken Breasts With Garlic And Oil
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Ingredients
12
Count
Nutrition
243
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. Trim the chicken of all fat, skin and connective tissue.
  2. Flatten the small, loose flap on the underside of each half against the larger piece to form a neat oval.
  3. Sprinkle both sides of each breast with salt, using about 1/2 tsp. in all. Spread the flour on a piece of waxed paper and press and toss each breast to coat lightly on all surfaces; shake off excess.
  4. In a 14-inch skillet or saute pan, heat 2 tbsp. of the oil and the butter over medium heat.
  5. When the butter is almost melted, lay the breasts in the pan, with space between them. Let them cook until sizzling without moving. After 2 minutes or so, lift the first breast you put in the pan and check the underside.
  6. You want it to be lightly tinged with brown. Cook longer if needed, turning each over when just beginning to color.
  7. Quickly scatter the garlic slices in between the chicken pieces, turn the heat up slightly, shake the pan, and stir the garlic slices to separate. When the garlic has begun to sizzle, sprinkle the hot pepper flakes in a hot spot, toast for a minute; then sprinkle capers in several hot spots around the pan. Give the skillet a few good shakes to distribute the seasonings, and run the hot juices all around the breast.
  8. Raise the heat another notch. When everything’s sizzling hard, pour the vinegar into open spaces and shake the pan to spread it. Let the vinegar sizzle and reduce for 30 seconds or so, then pour in the broth.
  9. Turn temperature up to high, quickly bringing the liquid to a boil; drizzle with the remaining 2 tbsp. oil, and sprinkle on 1/4 tsp. salt. Let the sauce bubble and reduce for a couple of minutes, shaking the skillet frequently,
  10. Check doneness of chicken then sprinkle the bread crumbs into the sauce (not on the chicken) and stir and shake to mix. Cook, shaking the skillet, until the sauce has the consistency you like.
  11. Turn off the heat, sprinkle with parsley, and shake the skillet again.
  12. Serve just as it is or over spaghetti or orzo
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 243.1 Kcal (1018 kJ)
Calories from fat 77.3 Kcal
% Daily Value*
Total Fat 8.59g 13%
Cholesterol 99.37mg 33%
Sodium 933.42mg 39%
Potassium 500.95mg 11%
Total Carbs 10.17g 3%
Sugars 0.13g 1%
Dietary Fiber 0.51g 2%
Protein 31.77g 64%
Vitamin C 6.7mg 11%
Iron 0.4mg 2%
Calcium 23.5mg 2%
Amount Per 100 g
Calories 111.33 Kcal (466 kJ)
Calories from fat 35.4 Kcal
% Daily Value*
Total Fat 3.93g 13%
Cholesterol 45.51mg 33%
Sodium 427.48mg 39%
Potassium 229.42mg 11%
Total Carbs 4.66g 3%
Sugars 0.06g 1%
Dietary Fiber 0.23g 2%
Protein 14.55g 64%
Vitamin C 3.1mg 11%
Iron 0.2mg 2%
Calcium 10.8mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.5
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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