Pan Seared Chicken Breasts With Red Wine Sauce

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Ingredients Yields 4 servings

0.25 cup oat flour (for dredging)
2 tsp shallots (finely chopped)
1 tbsp parsley fresh (finely chopped, flat-leaf)

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Instructions

  1. 1
    Combine the tomatoes, wine, vinegar, shallot, and mustard in a mini food processor. Process until smooth.
  2. 2
    With the motor running, gradually add the extra virgin olive oil and process until combined. Transfer to a small saucepan and season with salt and pepper. Bring to a simmer over medium heat and cook until slightly reduced, 10 minutes. Remove from the heat and stir in the parsley.
  3. 3
    Meanwhile, heat a large, heavy (preferably cast-iron) skillet over medium heat and add 2 teaspoons olive oil, swirling to coat. Dredge the chicken in flour, shaking off excess. Season with salt and pepper and add to the skillet.
  4. 4
    Cook until just cooked through, 6-7 minutes per side, depending on thickness. (Add a little more oil if the skillet becomes too dry.) Transfer to a plate and let rest 3 minutes.
  5. 5
    Serve the chicken breasts with sauce spooned on top, and any extra sauce in a bowl alongside.

Step by Step Photos

step 1
Turn simple seared chicken into a flavorful, eye-catching dish with a rich and tomatoey red-wine sauce, brightened with fruity balsamic vinegar.
step 2
Give the sauce ingredients a spin in the food processor, then simmer gently to reduce a bit and deepen the flavors.
step 3
Cooking the sauce a bit helps to blend and develop its overall character. It also mellows the wine taste, but not all the alcohol will be “cooked out.”
step 4
Sear the chicken breasts, spoon the sauce on top, and it’s ready to serve.
step 5
step 6
Delicious, low carb and perfect for dinner. Serve with fresh veggies to complete the plate.

Calorie Breakdown

This pan seared chicken breasts with red wine sauce recipe has an estimated 316 calories per serving, with 4 servings overall.

Recipe Calories Fats (g) Carbs (g) Sugar (g) Protein (g)
24 oz chicken breasts (boneless, skinless) 851 24 0 0 152
0.25 cup oat flour 91 2 16 0 3
12 grape tomatoes 119 0 24 16 4
0.25 cup red wine 48 0 8 1 0
2 tbsp balsamic vinegar 26 0 5 4 0
2 tsp shallots 5 0 1 1 0
1 tsp dijon mustard 2 0 0 0 0
1 tsp extra virgin olive oil 36 4 0 0 0
2 tsp olive oil 80 9 0 0 0
1 tbsp parsley fresh 7 0 0 0 0
1 pinch sea salt fine 0 0 0 0 0
1 pinch black pepper 3 0 1 0 0
Recipe Overall 1,265 39 56 22 160
Per serving 316 10 14 5.4 40

More Recipes

Calories 108

Per 1 servings of 4
Protein
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Carbs
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Fat
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Fat
3.3g
Saturated Fat
1g
Cholesterol
34mg
Sodium
59mg
Carbohydrates
4.8g
Fiber
1g
Sugar
2g
Protein
13.6g
Vitamin A
257%
Vitamin C
0%
Calcium
155%
Iron
1%

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