Sautéed Chicken Breasts with Salsa Verde

Gluten Free
Dairy Free
Health score
17%
Sautéed Chicken Breasts with Salsa Verde
45 min.
4
190kcal

Suggestions


Craving a vibrant and flavorful dish that's both quick to prepare and delightfully healthy? Look no further than this Sautéed Chicken Breasts with Salsa Verde! This recipe is naturally gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions, or simply anyone looking for a clean and delicious meal.

In just 45 minutes, you can have a restaurant-quality dish on your table, serving up to four people. The star of the show is undoubtedly the homemade salsa verde, bursting with fresh parsley, tangy capers, and a hint of garlic and lemon. This isn't your typical salsa; the anchovy paste adds a subtle umami depth that elevates the entire dish.

The chicken breasts are seasoned simply, allowing the bright flavors of the salsa verde to truly shine. A quick sauté in a pan guarantees juicy, tender chicken that's perfectly cooked. The final touch of steamed garlic infuses the chicken with a wonderfully aromatic essence.

With only 190 calories per serving, you can savor every bite guilt-free. This dish is perfect for a satisfying lunch or a light yet fulfilling dinner. Feel free to pair it with a vibrant Italian white wine, like a Soave Classico or Vernaccia di San Gimignano, that will complement the fresh flavors without overpowering them. Get ready to impress your family and friends with this simple yet sophisticated dish!

Ingredients

  • teaspoon anchovy paste 
  • tablespoons capers drained
  • 0.5 teaspoon dijon mustard 
  • 0.3 teaspoon thyme leaves dried
  • 0.7 cup lightly flat-leaf parsley leaves packed
  • 0.3 teaspoon fresh-ground pepper black
  • teaspoons juice of lemon 
  • 0.5 cup olive oil 
  • 0.8 teaspoon salt 
  •  chicken breasts boneless skinless ()
  • cloves garlic whole minced

Equipment

  • food processor
  • frying pan
  • blender

Directions

  1. Put the parsley, capers, the whole garlic clove, the lemon juice, anchovy paste, mustard, 1/2 teaspoon of the salt, and 1/8 teaspoon of the pepper into a food processor or blender. Pulse just to chop, six to eight times. With the machine running, add the 1/2 cup oil in a thin stream to make a slightly coarse puree. Leave this salsa verde in the food processor; if necessary, pulse to re-emulsify just before serving.
  2. In a large frying pan, heat the remaining tablespoon of oil over moderate heat. Season the chicken breasts with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper and the thyme and put them in the hot pan. Cook the chicken until brown, about 5 minutes. Turn and cook until almost done, about 3 minutes longer.
  3. Add the minced garlic and cook for 30 seconds, stirring. Cover the pan, remove from the heat, and let steam 5 minutes.
  4. Serve the breasts with their juices and then the salsa verde poured over the top.
  5. Wine Recommendation: Clean, crisp, lightly fruity Italian whites were made for dishes like this. A Soave Classico or Vernaccia di San Gimignano will stand back and let the main course take center stage.

Nutrition Facts

Calories190kcal
Protein53.66%
Fat41.69%
Carbs4.65%

Properties

Glycemic Index
31.5
Glycemic Load
0.32
Inflammation Score
-7
Nutrition Score
18.547826090585%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
21.57mg
Luteolin
0.14mg
Kaempferol
8.04mg
Myricetin
1.52mg
Quercetin
10.44mg

Nutrients percent of daily need

Calories:190.01kcal
9.5%
Fat:8.66g
13.32%
Saturated Fat:1.46g
9.09%
Carbohydrates:2.17g
0.72%
Net Carbohydrates:1.5g
0.55%
Sugar:0.27g
0.3%
Cholesterol:73.6mg
24.53%
Sodium:801.37mg
34.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.07g
50.14%
Vitamin K:170.46µg
162.34%
Vitamin B3:12.28mg
61.41%
Selenium:37.81µg
54.02%
Vitamin B6:0.89mg
44.56%
Phosphorus:252.32mg
25.23%
Vitamin C:17.58mg
21.31%
Vitamin A:889.19IU
17.78%
Vitamin B5:1.69mg
16.89%
Potassium:501.48mg
14.33%
Magnesium:38.92mg
9.73%
Vitamin B2:0.14mg
8.28%
Vitamin E:1.19mg
7.92%
Iron:1.38mg
7.68%
Vitamin B1:0.09mg
6.03%
Zinc:0.86mg
5.72%
Folate:22.6µg
5.65%
Manganese:0.1mg
5.1%
Copper:0.08mg
4.17%
Vitamin B12:0.24µg
3.99%
Calcium:32.16mg
3.22%
Fiber:0.67g
2.66%
Source:My Recipes