Sauteed Chicken Breasts with Pear, Bell Pepper, and Cilantro Salsa

Health score
9%
Sauteed Chicken Breasts with Pear, Bell Pepper, and Cilantro Salsa
45 min.
6
248kcal

Suggestions


Indulge in a delightful culinary adventure with our Sautéed Chicken Breasts with Pear, Bell Pepper, and Cilantro Salsa! This mouthwatering dish combines succulent chicken breasts with a vibrant salsa that is both refreshing and packed with flavor. The pairing of sweet Anjou or Bosc pears with zesty jalapeños and fresh cilantro creates a harmonious balance that will tantalize your taste buds.

Ready in just 45 minutes, this recipe is perfect for a weeknight dinner or a special occasion. With only 248 calories per serving, you can savor each bite guilt-free. The dish features tender chicken breasts, lightly dredged in flour for a golden crust, sautéed to perfection, and then drizzled with a luscious sauce made from chicken broth, pear nectar, and Dijon mustard.

As you plate this vibrant meal, the rich, savory flavors of the chicken are beautifully complemented by the fresh, colorful salsa of bell peppers and onions, making it not only a feast for the palate but also for the eyes. Whether you’re looking to impress your friends or simply treat yourself to something special, this dish is sure to become a favorite in your recipe repertoire.

Join us in this culinary experience and enjoy the delightful mix of flavors that our Sautéed Chicken Breasts with Pear Salsa has to offer!

Ingredients

  • 0.5 cup all purpose flour 
  •  bosc pears firm cored ripe peeled cut into 1/2-inch cubes ()
  • tablespoons butter divided ()
  • 0.3 cup jalapeo chiles seeded finely chopped ( 2 medium)
  • tablespoon dijon mustard 
  • 0.5 cup cilantro leaves fresh coarsely chopped
  • teaspoon juice of lemon fresh
  • 0.7 cup low-salt chicken broth 
  • tablespoons olive oil extra-virgin divided
  • 0.7 cup pear nectar 
  • cup bell pepper diced red seeded finely ( 1 large)
  • 0.5 cup onion red finely chopped
  •  chicken breast halves boneless skinless halved ()

Equipment

  • bowl
  • frying pan
  • baking sheet
  • aluminum foil

Directions

  1. Mix all ingredients except cilantro in medium bowl. Season with salt and pepper.
  2. Let stand at room temperature 1 hour. Stir in cilantro.
  3. Sprinkle chicken with salt and pepper.
  4. Place flour in wide shallow bowl. Dredge chicken in flour, shaking off excess.
  5. Place on baking sheet.
  6. Melt 1 tablespoon butter with 1 tablespoon oil in heavy large skillet over high heat.
  7. Add 3 chicken breast pieces to skillet and cook until brown and cooked through, about 3 minutes per side.
  8. Transfer to plate.
  9. Add remaining 1 tablespoon butter and 1 tablespoon oil to skillet and cook remaining chicken.
  10. Transfer to plate; tent chicken with foil to keep warm.
  11. Add broth to skillet and bring to boil, scraping up browned bits. Stir in pear nectar, mustard, and lemon juice. Boil until thick enough to coat spoon, about 4 minutes. Season to taste with salt and pepper.
  12. Place 1 chicken breast piece on each plate. Spoon sauce over. Divide salsa among plates.

Nutrition Facts

Calories248kcal
Protein22.95%
Fat37.22%
Carbs39.83%

Properties

Glycemic Index
54.96
Glycemic Load
9.2
Inflammation Score
-8
Nutrition Score
13.88304362608%

Flavonoids

Cyanidin
1.22mg
Catechin
0.16mg
Epigallocatechin
0.35mg
Epicatechin
2.23mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.04mg
Hesperetin
0.12mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
0.85mg
Kaempferol
0.09mg
Quercetin
3.97mg

Nutrients percent of daily need

Calories:248.03kcal
12.4%
Fat:10.47g
16.11%
Saturated Fat:3.47g
21.68%
Carbohydrates:25.21g
8.4%
Net Carbohydrates:21.93g
7.97%
Sugar:12.08g
13.42%
Cholesterol:46.19mg
15.4%
Sodium:135.63mg
5.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.53g
29.05%
Vitamin C:45.98mg
55.74%
Vitamin B3:7.37mg
36.83%
Selenium:22.7µg
32.43%
Vitamin B6:0.58mg
28.78%
Vitamin A:1077.78IU
21.56%
Phosphorus:163.26mg
16.33%
Fiber:3.28g
13.11%
Vitamin K:12.71µg
12.1%
Potassium:419.9mg
12%
Folate:42.46µg
10.61%
Vitamin B1:0.16mg
10.38%
Vitamin B5:1.01mg
10.15%
Vitamin B2:0.17mg
10.03%
Vitamin E:1.46mg
9.74%
Manganese:0.19mg
9.46%
Magnesium:29.67mg
7.42%
Iron:1.22mg
6.76%
Copper:0.13mg
6.67%
Zinc:0.63mg
4.23%
Vitamin B12:0.15µg
2.45%
Calcium:21.53mg
2.15%
Source:Epicurious