Method:Sauteing

1. Formula

1. 4 (5 ounce) boneless, skinless chicken breast halves
2. 1/4 cup all-purpose flour
3. 1/2 teaspoon salt, or to taste
4. Freshly ground pepper to taste
5. 1 tablespoon extra-virgin olive oil or canola oil
6. 1 small onion, finely chopped
7. 3 cloves garlic, minced
8. 1/2 teaspoon anchovy paste (optional)
9. 1/2 cup reduced-sodium chicken broth
10. 1/4 cup dry white wine
11. 1 (14.5 ounce) can diced tomatoes
12. 1/4 cup chopped fresh basil
13. 2 tablespoons chopped black olives

2. Nutrition Information

• Calories: 256 kcal
• Carbohydrates: 12 g
• Dietary Fiber: 1 g
• Fat: 7 g
• Protein: 30 g
• Sugars: 4 g

Please avoid eating too much Fat and Calories to keep fit and lose your weight.

3. Directions

1. Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use. Place trimmed chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow glass dish. Dredge chicken in seasoned flour, shaking off excess. (Discard any leftover flour.)
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
3. Add onion, garlic and anchovy paste, if using, to the skillet; cook over medium heat, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.

4. Remark