Sautéed Chicken With Tonnato Sauce

Yield: 4 servings

This high-protein, low-carb chicken dinner comes together quickly, and relies heavily on ingredients you may already have in your pantry. It’s also a fairly keto-friendly meal, but you could boost the fat content by using chicken thighs, and cut the carb count by eliminating the arugula.

Ingredients

  • 2 tablespoons fresh lemon juice, divided
  • 1 teaspoon dried oregano
  • 3garlic cloves, minced and divided
  • 4(6-ounce) skinless, boneless chicken breast halves
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/3 cup organic canola mayonnaise
  • 2 teaspoons capers
  • 1anchovy fillet
  • 1(5-ounce) can albacore tuna in water, drained and flaked
  • 4 cups arugula

Nutritional Information

  • Calories 364
  • Fat 20.9g
  • Satfat 1.9g
  • Monofat 7.8g
  • Polyfat 10.5g
  • Protein 39.1g
  • Carbohydrate 2.9g
  • Fiber 0.8g
  • Cholesterol 96mg
  • Iron 2mg
  • Sodium 451mg
  • Calcium 79mg
  • Calories 364
  • Fat 20.9g
  • Satfat 1.9g
  • Monofat 7.8g
  • Polyfat 10.5g
  • Protein 39.1g
  • Carbohydrate 2.9g
  • Fiber 0.8g
  • Cholesterol 96mg
  • Iron 2mg
  • Sodium 451mg
  • Calcium 79mg

How to Make It

Step 1

Combine 1 tablespoon juice, oregano, and 2 garlic cloves in a large zip-top bag. Add chicken to bag; seal. Let stand 10 minutes, turning once. Heat oil in a large skillet over medium-high heat. Remove chicken from bag; discard marinade. Sprinkle both sides of chicken evenly with salt and pepper. Add chicken to pan. Cook 5 minutes on each side or until done. Let stand 5 minutes; cut chicken crosswise into 1/4-inch-thick slices.

Step 2

Combine remaining juice, remaining 1 garlic clove, mayonnaise, and next 3 ingredients (through tuna) in a food processor; process until smooth, scraping sides. Place 1 cup arugula on each of 4 plates. Arrange 1 chicken breast half on each plate; serve each serving with about 3 tablespoons sauce.

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