Saturday, May 8, 2010

Easy Chicken

28g protein, 15g of fat, 1g carb, 251 calories

Ingredients for single serving (easily makes multiples):

Thin sliced chicken breast (2.75 oz)
Prosciutto slice (1/2 oz)
1/4 diced onion
1/2 tbsp garlic paste
1/2 tbsp chicken or vegetable stock
1/2 tbsp extra virgin olive oil
1 tbsp blue cheese
1 tbsp feta
poultry herbs to taste (thyme, fennel seed, savory, rosemary, lavender, cracked bay leaves)

Instructions:

Lay down chicken breast, then prosciutto, then blue cheese, wrap with chicken on outside and secure with toothpick. Set assembly aside.

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Heat skillet with extra virgin olive oil. Add onions, garlic paste, herbs, chicken or vegetable stock, and saute onions over medium heat until caramelized.

Increase to high heat, salt chicken directly, and sear the outside, turning them with tongs for 5 minutes.



Transfer chicken to 400 degree oven, cook for 12 minutes.

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Remove from oven, plate and finish with sprinkling of feta cheese:

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Optionally the pan can be deglazed with brandy, and use this sauce to sauce the plates.

I like this because I like restaurant style chicken, but if I'm eating out I feel robbed just getting the chicken. At home this makes a delightful and tasty protein source.