Chicken Breast Grilled – Low Carb Lunch – Tasty Recipe
This recipe is quick and easy. (15-20 minutes) I usually have all these ingredients in my kitchen. I love these ingredients on a roast pork tenderloin also, so I thought I’d try it today for lunch on pan-grilled chicken. The chipotle is something I use once in a while when I’m looking for a bit of a change in the taste. It adds a nice smokey spicy quality to the final product. The ground chipotle I buy from Atlantic Spice Co. on Cape Cod via the internet. They have quite a nice herb and spice assortment for sale. Just do a web search for their website. You know the drill.
Ingredients:
- 1/2 Chicken Breast Skinned & Boned
- 2 Tablespoons of Grape Seed Oil Vegenaise (See Below for info -dairy free- and purchase)
- 1/8 teaspoon of ground chipotle
- 1/8 teaspoon of granular garlic (one clove if fresh)
- 1/8 teaspoon of granular onion (1/8 cup med. onion chopped if fresh)
- 1 Tablespoon white horseradish
- 1 teaspoon spicy brown mustard
- 2 Tablespoons light olive oil or corn oil
- 2 heaping Tablespoons of sour cream for topping (not mandatory)
Preparation:
- Slice the chicken breast horizontally. (2 or 3 times depending on thickness of the breast)
- Lightly pound the strips of chicken just to break down the membrane. (cooks faster & makes it really tender)
- Place all the ingredients in a bowl except the olive oil and sour cream
- Place chicken in the bowl with the ingredients and completely cover
- Preheat your frying pan on medium high heat with the olive oil
Cooking:
- Place the chicken into the hot oil and step back a bit because it might splatter
- Add salt and pepper to taste as the chicken cooks.
- Crisp up one side before turning to the other.
- Chicken should be done within 7-10 minutes. (my advice is to NOT time it, just check it)
- Take chicken from pan when done and place on your lunch plate with a small salad of your choice.
- Add the sour cream to the chicken. (add a little ground chipotle to the sour cream if you like more spice)
Alternate:
- Cut up the chicken and add to your salad
