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chicken and rice on a blue plate

Pan-Roasted Chicken Breast and Simple Sauce

Get a brown crust without deep-frying in this simple weeknight low calorie meal.  Serve with your favorite rice dish.
Course Main Course
Cuisine American
Keyword chicken
Prep Time 15 minutes
Cook Time 20 minutes
Brine 30 minutes
Total Time 50 minutes
Servings 2 people
Calories 144kcal



  • 1 quart water
  • 1/4 cup table salt


  • 1/2 cup cornmeal
  • 1 Tbsp cornstarch
  • 1 large boneless, skinless chicken breast thighs are also good for this recipe
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 Tbsp canola oil


  • 1 tsp canola oil
  • 1 shallot, chopped
  • 1 tsp all-purpose wheat flour
  • 3/4 cup low-sodium chicken broth
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh, chopped parsley
  • 1 Tbsp fresh, chopped chives
  • 1 Tbsp butter, cold


  • FOR THE BRINE: Mix the water and table salt in a large container.  Add the chicken breast and refrigerate for half an hour.
    Remove chicken from the brine and pat dry with paper towels. Meanwhile, preheat oven to 450º.
  • Whisk the cornmeal and cornstarch in a bowl.  Season with salt and pepper.  Thoroughly coat both sides of the chicken and press in the mixture.
  • Heat the 2 Tablespoons of canola oil in an OVEN PROOF skillet.  Once the oil is near the smoke point, carefully lay in the chicken breast and cook until golden brown (about 5 minutes) then flip.  After 3-4 minutes on the second side, transfer skillet to the oven.
  • Cook until the thickest part of the chicken registers 160º - 165º which should be about 15 minutes.
  • Remove the skillet from the oven and tent the chicken with foil
  • FOR THE SAUCE: Heat the 1 Tablespoon of canola oil in a small saucepan over medium heat, until shimmering.  Add the shallot and cook until softened, about 2 minutes.  Stir in the flour and cook for 30 seconds, coating the shallot.  Whisk in the broth until all flour is absorbed.  Cook until slightly thickened and reduced, about 5 minutes.
  • Off the heat, stir in the lemon juice, parsley, chives and butter and any accumulated chicken juice. Season with salt and pepper.  Spoon sauce over the chicken and serve.