Method: Basic Chicken Saute'

Beginning on Day 5 of the 5 Day Pouch Test and for many of the days following chicken is a mainstay in our healthy LivingAfterWLS diet. To get you started here is the basic method to saute' chicken which can then be enhanced with countless sauces and seasonings:

Follow these three easy steps for perfect skillet chicken. Select one of the ten recipe variations to add nutrients and variety to your weeknight healthy chicken supper. Increase the number of chicken pieces as desired. Please be sure to read the sauce recipe completely in order to have all ingredients on hand.

Step 1:
Season 4 boneless, skinless chicken breasts (4-6 ounces each) on both sides with salt and pepper. In a large heavy skillet heat 2 teaspoons olive or canola oil over medium-high heat. Add chicken pieces and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Step 2:
Choose one of the 10 sauce recipes. Saute aromatics in the skillet, then add liquid(s). Simmer until reduced to desired sauce consistency.

Step 3:
Return chicken and accumulated juices to skillet and simmer gently until cooked through, about 4 minutes.

Note: The recipe calls for white meat chicken breasts, but boneless, skinless chicken thighs and less expensive and work equally as well with the sauce variations and this cooking method. In fact, I prefer the darker meat chicken which is richer in flavor and tends to be moister. Dark meat chicken is higher in fat than the breast meat, however dark meat is a more concentrated source of minerals including zinc and iron.