Try these boneless chicken breast with sauce recipes from Meg Galvin, a certified executive chef who teaches cooking at the Midwest Culinary Institute in Cincinnati.

Serves 2

2 boneless, skinless chicken breasts, 4 ounces each
Pinch salt and pepper
1 Tbsp all-purpose flour
Nonstick pan spray
1 tsp olive oil

1. Trim any fat or skin from the chicken and pat dry with a paper towel. Season chicken with salt and pepper and dredge in flour.
2. Mist a nonstick skillet with nonstick pan spray and place over moderate heat. Add oil to the pan and swirl to coat the bottom.
3. Sauté for 4–5 minutes per side, making sure that chicken is fully cooked (refer to tip #1 below regarding how to determine if poultry is done).
4. Remove chicken from pan and let stand on warm plate while sauce is prepared.

PER SERVING 156 calories, 23 g protein, 3 g carbohydrates, 0 g fiber, 5 g fat, 63 mg cholesterol, 125 mg sodium

Add these quick and easy sauces to take boneless chicken breasts from same-old to seriously scrumptious.

Walnut Pesto Sauce

2 Tbsp walnut pieces
1 small clove garlic
1 cup loosely packed basil leaves
1/2 tsp fresh thyme
1 tsp olive oil
1/2 cup low-sodium chicken stock
1/8 tsp black pepper
1 tsp Parmigiano-Reggiano cheese, grated
Lemon juice, to taste

1. Combine walnuts, garlic, basil, and thyme in the bowl of a small food processor; process until ground. Add oil in a stream. Add stock, pepper, and cheese. Finish off with lemon juice.

PER SERVING 86 calories, 3 g protein, 3 g carbohydrates, 1 g fiber, 8 g fat, 1 mg cholesterol, 34 mg sodium

Red Pepper, Tomato, and Garlic Sauce

Nonstick pan spray
1/4 cup onion, diced fine
2 cloves garlic, peeled and sliced
3/4 cup reduced-sodium chicken stock
1 red bell pepper, sliced
1/2 cup diced tomatoes with juice
1 tsp fresh oregano (or 1/2 tsp dried)

1. Generously mist a skillet with nonstick pan spray. Place the pan over moderate heat.
2. Add onion and garlic to the warmed skillet. Sauté 1–2 minutes over moderate heat, stirring the whole time. Slowly add the stock, scraping the pan as you pour. Add the pepper, tomatoes with juice, and oregano. Simmer 2–3 minutes, until sauce thickens.

PER SERVING 45 calories, 1 g protein, 9 g carbohydrates, 3 g fiber, 1 g fat, 0 mg cholesterol, 388 mg sodium

Chef Meg's Top 3 Chicken Tips

1. Always cook poultry fully. Juices should run clear, and flesh should be firm to the touch. Insert a meat thermometer into the center of the breast. It should read 165°F. (For dark meat, the internal temperature should be 180°F.)
2. Sauces for the chicken breasts should be pourable in consistency; to thin a sauce, add more stock. Sauces can also be prepared separately ahead of time. Store up to three days in the refrigerator in an airtight container.
3. Slice leftover chicken breasts over a mixed green salad for a healthy meal. Or put sliced leftovers between two whole-wheat tortillas with grilled veggies or black beans and cook over a griddle for a quick quesadilla.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 15 Oct 2015

Last Modified: 16 Oct 2015