Savory Chicken Saute Sbd Phase 1
Elevate your weeknight dinner routine with this irresistible Savory Chicken Sauté, specially crafted for Phase 1 of the South Beach Diet. This wholesome, low-carb dish features tender, golden-brown chicken breasts infused with the flavors of paprika, garlic, and onion, all brought together in a luscious skillet sauce made from low-sodium chicken broth and juicy cherry tomatoes. Brightened with fresh spinach and a hint of dried basil, this one-pan meal is as nutritious as it is delicious, perfect for those seeking a healthy, satisfying option. Quick to prepare in just 30 minutes, it’s an ideal choice for busy schedules and pairs beautifully with a simple side salad for a complete meal. Whether you’re following the South Beach Diet or just craving a lighter entrée, this savory recipe delivers bold flavors and balanced nutrition sure to delight your taste buds.
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Recipe Information
Ingredients
- 4 pieces Skinless, boneless chicken breasts
- 2 tablespoons Olive oil
- 3 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 0.5 cup Low-sodium chicken broth
- 1 cup Cherry tomatoes, halved
- 2 cups Spinach leaves, fresh
- 1 teaspoon Paprika
- 1 teaspoon Dried basil
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Place the chicken breasts on a cutting board. If they are thick, use a meat mallet to pound them to an even thickness of about 1/2 inch.
Season both sides of the chicken breasts with salt, black pepper, and paprika.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the chicken breasts to the skillet and cook for 4-5 minutes on each side, until they are golden brown and cooked through. Remove the chicken from the skillet and set aside on a plate.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the minced garlic and onion, and sauté for 2-3 minutes until fragrant and translucent.
Pour in the chicken broth and stir, scraping the bottom of the skillet to deglaze the pan and release any browned bits.
Add the cherry tomatoes and dried basil to the skillet. Cook for 3-4 minutes, allowing the tomatoes to soften and release their juices.
Reduce the heat to low and stir in the fresh spinach. Cook for 1-2 minutes until the spinach is wilted.
Return the cooked chicken breasts to the skillet, nestling them into the vegetable mixture. Spoon some of the sauce over the top of the chicken.
Allow the chicken to simmer with the vegetables for another 2-3 minutes to absorb the flavors.
Remove from heat and serve warm. Divide the chicken and vegetables evenly onto four plates, spooning any remaining sauce on top for extra flavor.
Nutrition Facts
Calories |
1530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.5 g | 70% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 1842 mg | 80% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 9.8 g | ||
| Protein | 224.0 g | 448% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 271 mg | 21% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 3071 mg | 65% | |
*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.
