Seared Chicken with Lemon Basil Sauce, Goat Cheese, and Sun Dried Tomatoes

If you’ve spent any time looking around my blog you can probably tell I tend to eat vegan/vegetarian.  I very rarely prepare meat in my home.  This is due to a mixture of rarely craving meat, and being slightly paranoid about the sanitary implications that meat brings to the kitchen.  I have, of course, had professional training on the proper way to prepare meat and keep everything clean and sanitary, but the risk is still there!

The other day I spent several hours walking around Oxford Street, doing a bit of shopping, and as I was heading home I could not stop thinking about chicken.  As I said, I rarely crave meat so when my body is telling me to eat some I usually listen.  I have found that providing my body with all kinds of foods (healthy and occasionally less healthy) leaves me with fewer cravings and more satisfied after a meal.  So every now and then eating that cookie, or allowing yourself to have meat when you’re mostly veggie is a good thing!  Nutrition is extremely important, but so is happiness!

This meal is so, so easy guys.  It looks fancy, but I timed it and it took me less than 30 minutes to prepare!  Perfect thing to cook if you’re trying to impress someone…  This dish would also go well with some roasted veg if you want to add another component.  I’m leaving the cooking oil choice up to you, I personally do not use butter to pan sear because my body does not like it, but you do you!

I usually highlight the nutritional benefits of a vegetable, but since this post contains both mean AND dairy I think I’ll talk about those.  As far as meat goes, chicken is one of the healthier options.  It has less saturated fat than red meat, and packs a protein punch.  Chicken also has an amino acid called tryptophan.  You may have heard of that turkey has this and is one of the reasons you feel sleepy after your big Thanksgiving meal.  Tryptophan actually increases serotonin levels in your brain which can improve your mood, decrease stress, and leave you feeling calm (which will help you drift off into a food coma after stuffing yourself with all the Thanksgiving eats).  Goat cheese is also a superior option to its cow alternative.  Compared to a traditional cheddar cheese, goat cheese has about a third fewer calories and about half the fat.  Goat cheese is also lower in sodium, which is something a lot of people struggle to monitor.  While still containing an adequate amount of protein, goat cheese also contains higher amounts of vitamins D and K.  Personally speaking, I find goat cheese to be better on my tummy which is always a plus!

2 Tbsp oil/butter
4 chicken breasts
1/2 Onion
1 large clove garlic
1/2 C cold water
Juice of 1 lemon
2 tsp corn starch
1/4 C fresh basil
Salt and pepper to taste
1/3 C sun dried tomatoes
1/4 C goat cheese
Arugula and watercress for serving optional

Place pan and cooking oil of choice over medium heat, you want the pan nice and hot when you put the chicken in.

If your chicken breasts are thick, you might want to pound them a bit to ensure thorough cooking.  Salt and pepper each side, and place in pan.

Allow the chicken to cook for about 8 minutes before flipping, you want it be a nice brown and crispy.  Remember that the inner temp of chicken should be 165 F.

While the chicken is cooking, chop the onion, garlic, basil, and sun dried tomatoes.  Mix the water, lemon juice, and corn starch together, and add a bit of salt and pepper.

Once you have removed the chicken, place onion and garlic in the same pan and sauté until soft and fragrant, 4-5 minutes.

Pour in the liquid mixture, and heat until thickened slightly.  Stir in the fresh basil.  The dressing is a bit powerful on it’s own, but compliments the chicken/greens/tomatoes/cheese perfectly.  I actually saved what I didn’t use and put it on salads!

To plate, put greens down first, then chicken.  Spoon dressing over top of chicken, and top with chopped sun dried tomatoes and crumbled goat cheese!



















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