Heart-Healthy Sauteed Chicken
Savor the wholesome flavors of this Heart-Healthy Sautéed Chicken recipe, a perfect balance of nutrition and taste! Featuring tender, golden-brown chicken breast cutlets simmered in a zesty lemon-garlic sauce, this dish is complemented by vibrant vegetables like red bell pepper, zucchini, and fresh baby spinach. Enhanced with fragrant herbs such as thyme and rosemary, it takes only 45 minutes to prepare from start to finish, making it an ideal weeknight dinner. Cooked with heart-healthy extra virgin olive oil and low-sodium chicken broth, this recipe caters to health-conscious food enthusiasts while delivering bold, satisfying flavors. Serve this nutrient-rich dish with pan-infused juices and enjoy a meal that’s both delicious and nourishing! Perfect for those seeking a high-protein, low-sodium dinner option.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 0.5 cup low-sodium chicken broth
- 2 tablespoons lemon juice
- 3 cloves garlic cloves, minced
- 2 teaspoons fresh thyme leaves
- 1 teaspoon fresh rosemary, chopped
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced
- 2 cups baby spinach
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Begin by preparing your ingredients. Slice the chicken breasts horizontally in half to create thinner cutlets. Season them with salt and black pepper on both sides.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts to the skillet and sauté for 4-5 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set it aside.
In the same skillet, reduce the heat to medium and add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.
Next, add the red bell pepper and zucchini slices to the skillet. Stir frequently and cook for 4-5 minutes until the vegetables are tender-crisp.
Stir in the fresh thyme, rosemary, and lemon juice, and cook for another 1-2 minutes.
Return the chicken to the skillet and add the low-sodium chicken broth. Bring the mixture to a simmer and allow it to cook for 5-7 minutes, letting the flavors meld and the chicken reheat.
Add the baby spinach to the skillet and toss gently until the spinach has wilted, about 1-2 minutes.
Serve the heart-healthy sautéed chicken with the vegetables, spooning some of the pan juices over the chicken for added flavor. Enjoy this nutritious and delicious meal!
Nutrition Facts
Calories |
1503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.4 g | 70% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1797 mg | 78% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 10.2 g | ||
| Protein | 222.5 g | 445% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 194 mg | 15% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2626 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
