Use thinly sliced or pounded chicken that’s about ¼” thick. Blotting the chicken dry before sautéing helps it brown.

Sautéed Chicken with Tomato Basil Sauce

  • ¼ cup oil-packed sundried tomatoes
  • 1 cup chopped cherry tomatoes
  • 1 clove garlic
  • ½ tsp. kosher salt
  • 10 basil leaves
  • 2 Tbs. extra-virgin olive oil
  • 1 lb. chicken breast cutlets

  1. Combine the tomatoes, garlic, salt, basil, and ¼ cup water in a food processor. Process until uniformly minced.

  2. Heat the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.

  3. Pour the tomato mixture into the pan and bring to a simmer. Spoon over the chicken.

Serves 4.

Per serving (3 oz. cooked chicken with sauce):

  • Calories: 220
  • Total fat: 11 g
  • Sat fat: 1.5 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 26 g
  • Sodium: 310 mg

Creamy Mushroom & Leek Chicken

  • 2 Tbs. extra-virgin olive oil, divided
  • 1 lb. chicken breast cutlets
  • 1 leek, white and palest green part only, thinly sliced
  • ¼ lb. white mushrooms, sliced
  • 1 tsp. fresh thyme leaves
  • ½ cup no-salt-added chicken broth
  • ¼ tsp. kosher salt
  • ½ tsp. worcestershire sauce
  • ¼ cup low-fat sour cream
  • 1 Tbs. whole-grain mustard

  1. Heat 1 Tbs. of the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.

  2. Add the remaining 1 Tbs. of oil to the pan. Add the leeks, mushrooms, and thyme. Cook, stirring often, until the vegetables are tender, 2-3 minutes.

  3. Add the broth and simmer until reduced by half, 1-2 minutes.

  4. Remove from the heat. Stir in the remaining ingredients. Spoon over the chicken.

Serves 4.

Per serving (3 oz. cooked chicken with sauce):

  • Calories: 250
  • Total fat: 12 g
  • Sat fat: 2 g
  • Carbs: 7 g
  • Fiber: 1 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 28 g
  • Sodium: 310 mg

Got a question or suggestion? Write to Kate at healthycook@cspinet.org.

Photos: Jennifer Urban/CSPI.