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Pan-seared chicken with gravy

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    Pan-seared chicken with gravy Gluten Free Low Sodium

    This meal for two has built-in portion control, preventing you and your dinner partner from going back for seconds. 

    Ingredients

    2 boneless, skinless chicken breast halves
    2 tablespoons canola oil
    1 teaspoon cornstarch
    1/2 cup fat-free, low-sodium chicken broth, divided
    2 tablespoons chopped fresh parsley
    1 tablespoon dehydrated minced onions
    1/4 teaspoon ground cayenne

    Directions

    1. Place one chicken breast in a large zip-close bag and pound to an even thickness (not too thin) with a meat mallet. Repeat with second chicken breast.
    2. In a medium skillet, heat oil over medium-high heat. When bubbles begin rising to the surface of the oil, add chicken. Cook 5 to 6 minutes, flipping chicken halfway through. Remove chicken from skillet and place in a covered dish (or wrap in aluminum foil) to keep warm. Set aside.
    3. In a small bowl, mix cornstarch with 1 teaspoon broth. Pour remaining broth into the skillet and bring to a simmer. Add cornstarch and broth mixture, stirring to scrape any browned bits from the bottom of the skillet. Add parsley, onion and cayenne. Continue stirring. Once gravy reaches desired thickness, simmer 1 minute longer. Return chicken to skillet.
    4. Serve warm.

    Makes 2 servings

    Carb choices per serving: 0

    chicken-with-tomato-sauce

    Use a tongs or spatula to flip the chicken breasts instead of a piercing them with a fork – you’ll keep the juices (and flavor) in!

    Nutrition Facts