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. 


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


  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

First Published: 04/20/2015
Last Reviewed: 04/20/2015

Pan-seared chicken with gravy
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!
pan seared chicken with gravy label