Ingredients:
- red pepper flakes , to taste
- 2 boneless skinless chicken breast halves
- lemon pepper , to taste
- granulated garlic , to taste
- water , as needed
Directions:
- Put the frying pan (preferably cast iron) over medium heat. Drizzle the oil in the pan. You can use more or less oil, as needed - you just need enough to lightly coat the pan.
- Saute the red pepper flakes in the oil - brown, but don't let them burn.
- Add the chicken breasts to the pan and generously sprinkle the spices over, to taste. Cover with a tight-fitting lid and turn to medium-low.
- After approximately 3-5 min, lift the lid and drizzle about a tablespoon of water into the pan. Re-cover and turn to medium low.
- When the breasts have turned opaque on top (approximately five minutes - time will vary), turn over and re-season with just the lemon pepper and the garlic.
- Recover and continue to simmer til done - approximately 5-10 minutes, adding a teaspoon or two more water if necessary.
- Drizzle any remaining juices on top of the chicken when serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 307.32 Kcal (1287 kJ) | ||
| Calories from fat | 126.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.08g | 22% | |
|---|---|---|---|
| Cholesterol | 139.24mg | 46% | |
| Sodium | 762.28mg | 32% | |
| Potassium | 665.52mg | 14% | |
| Protein | 47.2g | 94% | |
| Calcium | 9.4mg | 1% | |
| Amount Per 100 g | |||
| Calories | 126.47 Kcal (530 kJ) | ||
| Calories from fat | 52.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 22% | |
|---|---|---|---|
| Cholesterol | 57.3mg | 46% | |
| Sodium | 313.7mg | 32% | |
| Potassium | 273.88mg | 14% | |
| Protein | 19.42g | 94% | |
| Calcium | 3.9mg | 1% | |
* 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.
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