Jenn's Favorite Chicken Recipe

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Jenn's Favorite Chicken
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Ingredients
8
Count
Nutrition
268
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. In a plastic freezer bag, or between 2 sheets of plastic wrap, pound each halved chicken breast until about 1/4 inch thickness.
  2. (It helps to sprinkle the chicken or the plastic wrap with a little water so you don't tear the meat).
  3. Mix together the flour, pepper, ginger, and salt on a shallow dish.
  4. Dredge the chicken breasts in the flour mix to coat.
  5. Heat the olive oil in a sautee pan over medium heat.
  6. Place 1 breast at a time in the pan and cook about 3 minutes per side, or until the meat feels firm.
  7. Keep chicken in a covered dish to warm until all the chicken is finished cooking.
  8. Add the broth to the pan slowly.
  9. The pan will steam up so be careful.
  10. Deglaze the pan by gently scraping up any browned bits and let the liquid simmer for about 5 minutes until reduced slightly.
  11. Add your salsa and stir until you have a nice thick sauce.
  12. It will come out to be a bit brownish in color.
  13. Take the pre-cooked chicken breasts and place back into the pan and reduce heat to medium-low.
  14. Turn chicken once after 2 minutes and cook an additional 2 minutes.
  15. Remove chicken from pan and serve with 2-3 Tblsp of sauce over each breast.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 268.27 Kcal (1123 kJ)
Calories from fat 115.11 Kcal
% Daily Value*
Total Fat 12.79g 20%
Cholesterol 6.15mg 2%
Sodium 662.34mg 28%
Potassium 306.12mg 7%
Total Carbs 32.92g 11%
Sugars 5.75g 23%
Dietary Fiber 7.91g 32%
Protein 7.02g 14%
Vitamin C 12mg 20%
Iron 2mg 11%
Calcium 61.5mg 6%
Amount Per 100 g
Calories 125.96 Kcal (527 kJ)
Calories from fat 54.05 Kcal
% Daily Value*
Total Fat 6.01g 20%
Cholesterol 2.89mg 2%
Sodium 310.99mg 28%
Potassium 143.74mg 7%
Total Carbs 15.46g 11%
Sugars 2.7g 23%
Dietary Fiber 3.71g 32%
Protein 3.29g 14%
Vitamin C 5.6mg 20%
Iron 0.9mg 11%
Calcium 28.9mg 6%

* 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

  • 5.6
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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