Health

Chicken Paillards

chicken-breast Photo: Leigh Beisch

Ingredients

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 teaspoons olive oil

Preparation


1. Place each chicken-breast half between two sheets of heavy-duty plastic wrap, and pound to 1/2-inch thickness using a meat mallet or a rolling pin. Salt and pepper both sides of each chicken-breast half.

2. Heat oil in large nonstick skillet over medium-high heat. Add chicken; sauté 3 minutes per side, until golden and cooked through. Cook in batches if necessary to prevent from crowding the pan.



    Prep: 7 minutes Cook: 6 minutes. Top chicken with salad, or serve it alongside.
  • Yield: 4 servings (serving size: 1 chicken breast)

Nutritional Information

Calories per serving: 92
Fat per serving: 4g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 13g
Carbohydrate per serving: 0.0g
Fiber per serving: 0.0g
Cholesterol per serving: 37mg
Iron per serving: 1mg
Sodium per serving: 172mg
Calcium per serving: 8mg

Good to Know

Spice up a plain piece of chicken with this recipe that's quick, easy, and healthy. Use minimal salt, especially for those who have hypertension. It's important to balance sodium intake because it can increase blood pressure.