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Sauteed Chicken Breast with Tomatoes, Capers and Basil

Course Main Course
Keyword chicken
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
Calories 230 kcal


  • 1 1/2 pounds skinless, boneless chicken breast

Sauteed Chicken Breast

  • salt and pepper to taste
  • 1/4 cup flour or cornstarch for gluten-free option
  • 3 tablespoons olive oil

Tomato Caper Basil Sauce

  • 1/2 cup shallots or scallions minced
  • 1/4 cup dry white wine or vermouth
  • 2 cups tomatoes seeded, chopped
  • 2 tablespoons capers rinsed, drained
  • 1 tablespoon garlic minced
  • 2 tablespoons fresh basil finely shredded
  • salt and pepper to taste


Sauteed Chicken Breast

  1. Coat the chicken on both sides with the flour (or cornstarch), pressing to make the tenderloins, the thin strips of meat on the undersides of the breasts, adhere.

  2. Gently shake off the excess flour, holding the chicken tapered side up to avoid detaching the tenderloins.

  3. Heat olive oil in a heavy 10-12 inch skillet over medium heat. Arrange chicken tenderloin side down in the skillet and saute for exactly 4 minutes.

  4. Using tongs, turn the chicken and cook until the flesh feels firm to the touch and milky juices appear around the tenderloins, 3-5 minutes more.

  5. Remove to a platter and keep warm in a 200 degree oven while you prepare the sauce.

  6. Remove all but 2 tablespoons of oil from skillet for sauce.

Tomato Caper Basil Sauce

  1. Heat skillet that you used for cooking chicken. Add shallots and cook, stirring, until shallots are softened, about 1 minute.

  2. Increase heat to high and add wine. Boil, scraping the bottom of the skillet with a wooden spoon, until the win is almost evaporated.

  3. Stir in tomatoes, capers and garlic. Cook, stirring constantly, until tomates have given up their juice, creating a thick chunky puree, about 2 minutes.

  4. Add any accumulated chicken juices and boil the sauce until thick.

  5. Remove from the heat, and stir in basil. Season to taste with salt and pepper. Spoon sauce over the chicken and serve immediately.

Recipe Notes

3 Freestyle points

Nutrition Facts
Sauteed Chicken Breast with Tomatoes, Capers and Basil
Amount Per Serving
Calories 230 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Cholesterol 72mg24%
Sodium 208mg9%
Potassium 544mg16%
Carbohydrates 6g2%
Sugar 1g1%
Protein 25g50%
Vitamin A 485IU10%
Vitamin C 8.6mg10%
Calcium 13mg1%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.