Ingredients
- 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds)
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1 tablespoon extra-virgin olive oil, or canola oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1/2 teaspoon anchovy paste, (optional)
- 1/2 cup reduced-sodium chicken broth
- 1/4 cup dry white wine
- 1 14-1/2-oun diced tomatoes
- 1/4 cup chopped fresh basil
- 2 tablespoon chopped black olives
Cooking Directions
Step 1
Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
Step 3
Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.
Nutrition Info
- Serving: Per serving
- Calories: 234
- Carbohydrates: 10g
- Fat: 7g
- Protein: 28g
- Dietary Fiber: 1g
- Saturated Fat: 1g
- Monounsaturated Fat: 4g
- Cholesterol: 66mg
- Potassium: 541mg
- Sodium: 476mg
- Exchanges: 1 1/2 vegetable, 4 very lean protein, 1 fat
- Carbohydrate Servings: 1/2