Pan-Seared Herb Chicken

Tender boneless chicken breast quickly pan-seared with aromatic herbs and served with light couscous and a crisp side salad.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 3
• Cuisine: French
• Difficulty: Easy
• Cost: $2.55/serving

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• Low-Sugar

Tags

• quick
• sauté
• healthy
• fresh
• savory
• classic

Ingredients

• 1 pound chicken breast (boneless, skinless, pounded to 1/2-inch thickness)
• 0.5 teaspoon dried Italian seasoning
• 0.25 teaspoon salt
• 0.125 teaspoon black pepper
• 1 tablespoon olive oil
• 1 cup instant couscous
• 1 cup hot water
• 2 cup mixed greens (pre-washed)
• 2 tablespoon vinaigrette dressing

Instructions

1. Pat the 1 pound boneless, skinless chicken breast dry. Season both sides with 1/2 teaspoon dried Italian seasoning, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
2. Prepare the instant couscous: In a medium bowl, combine 1 cup instant couscous and 1 cup hot water. Stir briefly, cover, and let stand for 5 minutes, then fluff with a fork.
3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes per side, or until internal temperature reaches 165°F (74°C) and the chicken is nicely browned.
4. While the chicken cooks, in a separate bowl, toss the 2 cups pre-washed mixed greens with 2 tablespoons vinaigrette dressing.
5. Slice the cooked chicken against the grain. Serve with the fluffed couscous and the side salad.

Notes

Pounding the chicken to an even thickness ensures it cooks quickly and evenly. Be careful not to overcook to keep the chicken tender.

Nutrition (per serving)

• Calories: 513
• Protein: 43.2 g
• Carbohydrates: 56.5 g
• Fat: 12.2 g
• Fiber: 5.9 g
• Sodium: 411 mg
• Saturated Fat: 1.8 g
• Sugar: 2.2 g
• Cholesterol: 107 mg