By jkrn20061

Chicken Sybil

Name: Chicken Sybil
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Cuisine: American
Ingredients: CHICKEN; 1 tablespoon unsalted butter; 4 boneless, skinless chicken breasts, about ¼ pound each; Salt & pepper; ADD-IN'S, OPTIONAL; Handful of capers, sliced mushrooms, diced tomato, green onion, frozen peas, cooked bacon or your choice; THE BASE SAUCE; 1/4 cup chicken broth; 1/4 cup cream or sour cream or fat-free half ‘n’ half; 2 tablespoons good mustard; SAUCE ADD-IN'S; 2 tablespoons orange juice concentrate (my favorite) or maple syrup, marmalade, tomato paste, salsa (pictured), barbecue sauce or your choice

4 steps

Prep:20minCook:20min

WW purple 4

Updated at: Thu, 17 Aug 2023 12:32:37 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories339.5 kcal (17%)

Total Fat17.7 g (25%)

Carbs9.9 g (4%)

Sugars5.9 g (7%)

Protein34.7 g (69%)

Sodium781.6 mg (39%)

Fiber2.3 g (8%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

chicken

1 tablespoonunsalted butter

4 x 0.25 poundboneless skinless chicken breasts

¼ cupchicken broth

¼ cupcream

or sour cream or fat-free half ‘n’ half

2 tablespoonsmustard

good

2 tablespoonsorange juice concentrate

my favorite, or maple syrup, marmalade, tomato paste, salsa, pictured, barbecue sauce or your choice

Instructions

Step 1

CHICKEN Melt the butter in a large skillet on MEDIUM HIGH. (You may need two skillets to cook four servings at once.) Between two sheets of waxed paper, pound the chicken breasts with a rolling pin until about a half-inch thick. Season one side with salt and pepper, transfer to the skillet seasoned-side down (the meat should sizzle), then season the top side. Reduce the heat to MEDIUM, cook for 4 minutes on one side, then 3 – 4 minutes on the other side. Transfer to warm plates and cover with foil.

Step 2

ADD-IN's Add the add-in ingredients (if any) to the skillet and stir 1 – 2 minutes until warm.

Step 3

THE BASE SAUCE + SAUCE ADD-IN'S Add sauce and optional sauce add-in ingredients (if any) to the hot skillet, stirring to incorporate bits of chicken left in the pan. Let thicken slightly. Pour sauce over chicken. Serve and enjoy!

Step 4

ALANNA’S TIPS: Individually frozen chicken breasts are a supper-saver at five o’clock. Just submerse the packages in cold water – yes, cold, it’s counter-intuitive but it works – for 30 minutes. How does chicken safely cook so quickly? It's because the meat is pounded quite thin. Because "quite thin" is imprecise, the first time you make this, after the specified cooking times, slit into the thickest part of the breast with the tip of a sharp knife and spread a bit. If the center is still pink, cook awhile longer. Or if you use a digital thermometer, cook the chicken until it reaches the safe internal temperature of 160F/70C. [My Disclosure Promise] Chicken Sybil cooks fast! That means it's wise to have your side dishes ready to go before starting. And perhaps a glass of wine and a pat on the back for putting supper on the table with such ease?!

View on kitchenparade.com

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