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Nutrition Facts
Serving Size 1 (173g) Recipe makes 4 servings
Calories 194
Calories from Fat 20		(10%)
Amount Per Serving		%DV
	Total Fat 2.3g	3%
	Saturated Fat 0.6g	2%
	Monounsaturated Fat 0.6g
	Polyunsaturated Fat 0.5g
	Trans Fat 0.0g
Cholesterol 98mg		32%
Sodium 118mg		4%
Potassium 464mg		13%
Total Carbohydrate 1.5g		0%
	Dietary Fiber 0.4g	1%
	Sugars 0.4g
Protein 39.6g		79%
detailed view... how is this calculated?

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Zesty Chicken Sauté

Recipe #217948 | 15 min | 5 min prep | add private note

⁽¹²⁾ RATE IT NOW Print Recipe

By: Saturn
Mar 21, 2007

In a recent Cookbook Swap, I received some STELLAR cookbooks from Mysterygirl. This recipe is from one of them. "Cheap. Fast. Good!" by Beverly Mills and Alicia Ross. What a wonderful book! This recipe is now one of my favourites. The chicken is perfectly spiced, in my opinion. I love the ease of preparation! You may need to increase the spice mixture though (if you like it thick like I do!). I made up a batch of the spices and when it was gone, I simply made up another half recipe of it. Worked out perfectly with no waste!

SERVES 4 (change servings and units)

Ingredients

1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon ground cumin
1/2 teaspoon salt (optional)
1/4 teaspoon ground allspice (optional)
4 (6 ounce) boneless skinless chicken breast halves (defrosted if frozen)
vegetable oil, for frying (about 1 tbsp)

Directions

1
Place the chili powder, garlic powder, onion powder, cumin, salt (if using) and allspice (if using) in a gallon-size zipper-top bag and seal the bag. Shake the bag to combine the spices thoroughly. (NOTE: I usually omit the onion powder and put in about a 1/2 tsp lemon pepper. I like that the best!).
2
Place the chicken breast halves, one at a time, between two sheets of waxed paper or plastic wrap and pound them with several whacks of a meat mallet or rolling pin so that they are an even 1/2 inch thick. Peel off the paper. (Each serving should be about 6 ounces, so if the breast halves are large, cut them in half lengthwise.).
3
Place the chicken pieces in the bag with the spices, seal it, and shake until the chicken is coated with the spice mixture. Set the bag aside.
4
Heat the oil in an extra-deep 12 inch skillet over medium heat. Add the chicken pieces and cook until lightly browned on the first side, 4 to 5 minutes. Turn the chicken and cook until no longer pink in the center, another 4 to 5 minutes.
5
Transfer the chicken to a platter and serve.
6
A salad would be great alongside. My family's favourite is Deep Browned Potatoes (Recipe #47957) and corn.

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Featured Reviews for This Recipe

From: Scarlett516

On Apr 25, 2009

I have this cookbook too! It's fantastic, as is this recipe. It has a bit of a kick to it, but isn't something I'd describe as spicy. The chicken is so juicy and tender it takes barely any effort to cut through it.

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From: Pink Princess

On Apr 4, 2009

I made this tonight and used tenderloins instead of breast. I tripled the spices to get the additional coverage. We liked it but I think I'd add a little less chilli if making for bf again, he is not as much of a chilli fan. So quick and easy to make. I think next time I may try adding the spices to some cream and cooking in a cream sauce?? Thanks for sharing.

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From: Susie D

On Apr 19, 2007

I loved this recipe & it is going into my "best of" cookbook. It is easy, fast, and tastes delicious! What else does one need? I deboned large chicken breasts early in meal prep and shook them in the seasoning. I left them in the bag until time to cook and they cooked up in minutes. I loved the fact they needed so little oil (I used a non stick pan). They browned beautifully and the seasonings were perfect. I used all of the spices including the allspice and wouldn't change a thing. I can see myself using this recipe over & over on busy nights. I will also use this recipe and serve on a bun for a quick lunch time sandwich or on a main dish salad. Thanks Saturn for a keeper!!!

4 people found this review helpful

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From: Andi of Longmeadow Farm

On Jan 22, 2008

I can't believe I forgot to review this? I probably lost my mind, because this chicken saute' was the most unbelievably easy chicken dish I have had in a long time. I am always on the prowl for quick chicken. I am not like that with any other meat, however; this fit the bill precisely. I love all the spices, they worked so beautifully with this, the cumin, the chili powder, and I used the optional allspice as well. Terrific. Nice for the waistline as the oil was very small, and I throw mine on top of a salad for lunch. The first time I made this I pounded the chicken breasts to the required thinness however; the second time, I forgot to pound them in my zeal to make these quickly, and to me, the recipe and taste did not suffer. Oh this is zesty, and totally wonderful Saturn, thank you for posting this, use many times over!

2 people found this review helpful

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