Pan-Seared Chicken with Quick Tomato-Basil Sauce and Zucchini
Tender pan-seared chicken breast served with a simple, flavorful sauce made from fresh tomatoes and basil, alongside sautéed seasonal zucchini. A light and protein-rich Mediterranean lunch.
Ingredients
- Chicken Breast150 g
- Tomatoes150 g
- Onion30 g
- Garlic5 g
- Olive Oil10 ml
- Salt1 g
- Pepper0.5 g
- Zucchini100 g
- Basil5 g
Instructions
- 1Step 1
Slice the chicken breast (150 g) horizontally into two thinner cutlets. Pat dry with paper towels. Dice the tomatoes (150 g), slice the zucchini (100 g), finely chop the onion (30 g), mince the garlic (5 g), and roughly chop the basil (5 g). This takes about 10 minutes.
- 2Step 2
Season the chicken cutlets generously with salt (0.5 g) and pepper (0.2 g).
- 3Step 3
Heat half of the olive oil (5 ml) in a pan over medium-high heat (allow 1 minute to heat). Sear the chicken for 3-4 minutes per side until golden brown and cooked through (total 6-8 minutes). Remove chicken from the pan and set aside.
- 4Step 4
Add the remaining olive oil (5 ml) to the same pan over medium heat. Add the chopped onion (30 g) and sauté until softened, about 3 minutes.
- 5Step 5
Add the minced garlic (5 g) and sliced zucchini (100 g). Cook for 3-4 minutes until the zucchini is slightly tender. Season with remaining salt (0.5 g) and pepper (0.3 g).
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