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Ingredients
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Main Ingredients
Bright Herb Sauce (Gluten Free)
Optional Garnish
Method
Prep Chicken
- 1
Pound and season
Pat the chicken breasts dry with paper towels. If thick (over 1 inch), place between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin to an even thickness of about 3/4 inch. This ensures even cooking and helps reach the target calories per portion.
- 2
In a small bowl combine kosher salt (1.5 tsp), black pepper (1 tsp), garlic powder (1 tsp) and smoked paprika (1 tsp). Rub both sides of each chicken breast with olive oil (2 tbs) and then evenly sprinkle the seasoning mix on both sides, pressing lightly so it adheres.
Cook Chicken
- 3
Pan-sear then finish in oven
Preheat oven to 375°F (190°C). Heat a large oven-safe skillet over medium-high heat until hot, about 2 minutes. Add 1 tablespoon olive oil (from the 2 tbs; reserve 1 tbs) and swirl to coat. Add chicken breasts (do not crowd; cook in 2 batches if needed). Sear without moving for 3 minutes until golden brown, then flip and sear the other side 2 minutes. Transfer the skillet to the preheated oven and bake until an instant-read thermometer inserted into the thickest part reads 165°F (74°C), about 8–12 minutes depending on thickness. Remove chicken to a cutting board and let rest 5 minutes.
- 4
If you do not have an oven-safe skillet, transfer seared breasts to a baking dish and finish in the oven.
Make Bright Herb Sauce
- 5
Whisk sauce
While chicken rests, combine lemon juice (2 tbs), extra-virgin olive oil (2 tbs), Dijon mustard (1 tsp), honey (1/2 tsp), chopped parsley (2 tbs), chopped chives (1 tbs), salt (1/4 tsp) and black pepper (1/4 tsp) in a small bowl. Whisk until emulsified. Taste and adjust seasoning—add a pinch more salt or lemon if desired.
- 6
The sauce yields enough to lightly dress each portion and keeps the dish bright and gluten free.
Serve
- 7
Slice each rested chicken breast across the grain into 5–6 slices. Arrange on plates or a serving platter. Spoon the bright herb sauce over the sliced chicken (about 1 tablespoon per breast), leaving some on the side. Garnish with lemon wedges and extra chopped parsley if desired.
- 8
Serve immediately. Each portion (1 chicken breast with a light amount of sauce) is approximately 56–98 calories depending on breast size; weigh portions for precise calorie tracking.
