Chicken Saute(Low-Fat)
A flavorful low-fat chicken sauté featuring garlic, seasoned flour, and a light wine sauce, perfect for health-conscious diners craving hearty, savory comfort food.
Ingredients
Instructions
- Wash and dry the chicken breasts.
- Make seasoned flour by mixing onion flakes, parsley flakes, and pepper.
- Coat the chicken breasts with the seasoned flour, pressing to stay on.
- In a skillet, add crushed garlic and cook briefly.
- Add the chicken breasts to the skillet and brown on each side.
- Pour in the chicken broth and white wine.
- Add margarine and simmer until chicken is cooked through and sauce is slightly thickened.
Tips & Substitutions
For a healthier twist, consider replacing the margarine with a light olive oil. You can also use fresh herbs instead of dried for more flavor. If you're short on time, you can use pre-cooked chicken to simplify the cooking process. Ensure the chicken is cooked to an internal temperature of 165°F to guarantee it's safe to eat.
Serving Suggestions
This Chicken Saute pairs beautifully with steamed vegetables or a fresh salad for a light meal. Consider serving it alongside brown rice or quinoa to soak up the flavorful sauce. You could also complement it with a side of mashed sweet potatoes for a hearty yet healthy option. Browse more American recipes for additional delicious ideas.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, warm gently in a skillet over low heat, adding a splash of chicken broth to keep it moist. Alternatively, you can microwave it in short intervals until heated through, but be careful not to overcook and dry it out.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken Saute(Low-Fat) contains roughly 213 calories, with 21g protein, 2g carbohydrates, and 13g fat. It is an excellent source of protein (43% of the Daily Value). At about 213 calories per serving, it is a lighter, protein-rich choice.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use skin-on chicken for this recipe?
Yes, you can use skin-on chicken breasts, but keep in mind that it will increase the fat content. If you prefer a low-fat dish, it's best to stick with skinned chicken breasts as recommended in the recipe.
What can I substitute for chicken broth?
If you don't have low sodium chicken broth, vegetable broth is a great alternative that will still provide flavor. You can also make your own broth using water and seasonings if you're looking for a quick substitute.
Is there a way to make this recipe gluten-free?
To make this Chicken Saute gluten-free, simply replace the seasoned flour with a gluten-free flour blend or cornstarch. This will still give the chicken a nice coating while keeping the dish suitable for those avoiding gluten.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).