Zesty Chicken Sauté Recipe

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Zesty Chicken Sauté
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Ingredients
8
Count
Nutrition
37
Calories
Total time
15
Minutes
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Ingredients:

Directions:

  1. Place the chili powder, garlic powder, onion powder, cumin, salt (if using) and allspice (if using) in a gallon-size zipper-top bag and seal the bag. Shake the bag to combine the spices thoroughly. (NOTE: I usually omit the onion powder and put in about a 1/2 tsp lemon pepper. I like that the best!).
  2. Place the chicken breast halves, one at a time, between two sheets of waxed paper or plastic wrap and pound them with several whacks of a meat mallet or rolling pin so that they are an even 1/2 inch thick. Peel off the paper. (Each serving should be about 6 ounces, so if the breast halves are large, cut them in half lengthwise.).
  3. Place the chicken pieces in the bag with the spices, seal it, and shake until the chicken is coated with the spice mixture. Set the bag aside.
  4. Heat the oil in an extra-deep 12 inch skillet over medium heat. Add the chicken pieces and cook until lightly browned on the first side, 4 to 5 minutes. Turn the chicken and cook until no longer pink in the center, another 4 to 5 minutes.
  5. Transfer the chicken to a platter and serve.
  6. A salad would be great alongside. My family's favourite is Deep Browned Potatoes (Deep Browned Potatoes) and corn.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 37.3 Kcal (156 kJ)
Calories from fat 9.24 Kcal
% Daily Value*
Total Fat 1.03g 2%
Cholesterol 16.73mg 6%
Sodium 394.76mg 16%
Potassium 114.26mg 2%
Total Carbs 1.58g 1%
Sugars 0.11g 0%
Dietary Fiber 0.45g 2%
Protein 6g 12%
Vitamin C 0.2mg 0%
Iron 0.4mg 2%
Calcium 9.7mg 1%
Amount Per 100 g
Calories 118.28 Kcal (495 kJ)
Calories from fat 29.32 Kcal
% Daily Value*
Total Fat 3.26g 2%
Cholesterol 53.05mg 6%
Sodium 1251.97mg 16%
Potassium 362.37mg 2%
Total Carbs 5.01g 1%
Sugars 0.35g 0%
Dietary Fiber 1.43g 2%
Protein 19.04g 12%
Vitamin C 0.7mg 0%
Iron 1.2mg 2%
Calcium 30.7mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.7
    Points
  • 1
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

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