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    Delightful Mom Food / Recipes / Meats / Poultry / Easy Chicken Breast Recipe with Delicata Squash Pan Sauce (Whole30, Keto, Paleo)

    Last Updated June 27, 2020. Published February 16, 2019 Danielle Fahrenkrug | This post may contain affiliate links which won’t change your price but will share some commission.

    Easy Chicken Breast Recipe with Delicata Squash Pan Sauce (Whole30, Keto, Paleo)

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    Easy chicken breast recipe with delicata squash and shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto and paleo approved dish the whole family will love!

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    Have you jumped on the Whole30 diet yet or at least tried it? It is basically clean eating at its finest, eating mostly plants and meats and avoiding grains and dairy. Our top recipes for Whole30 and paloe that I recommend to everyone are 3 Ingredient Brownies, Sweet Potato Buddha Bowls, and this Chicken Spinach Salad (just leave out the maple syrup in the dressing). I realized I really need a good one-pan chicken recipe to add to this Whole30 list.

    My neighbor and a few friends have started the Whole30 diet in the beginning of February, so I made this dish one night for them and our family. We absolutely love it and the outcome is a quick-cooking chicken breast that is incredibly juicy!

    You can make this simple chicken and use it all the time topped on salads, served in sandwiches, alone as a main dish or served with this delicata pan sauce.

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    What are the secrets to this easy chicken breast recipe

    There are 5 professional tips or secrets (that work for me) to make cooking chicken on the stovetop come out perfect every time.

    Tip 1: Decrease the chicken by cutting the breasts in half

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    Say good-bye to uneven cooking where the center is still raw! Have you noticed when you but fresh chicken breasts from the store they are massive in size? I usually can not even eat a whole one. You can double your portions (and save loads of money too) by cutting the chicken breasts in half horizontally. Then pound the meat down with a meat tenderizer. It makes the meat more tender and juicier, plus this method takes minutes to cook!

    Oh but I won’t leave you with just one secret! I have three more, are you ready for this?! I hope so because this will give you the best cooked chicken!

    Tip 2: Keep it dry right before “breading”

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    Always pat your chicken breast with a paper towel to dry it off. Then dip each breast into almond meal to “bread” the chicken. Drying off the chicken first makes the outer layer crispier when it is cooked and allows the almond meal flour to stick to the poultry without clumping.

    Tip 3: Do not crowd the skillet chicken

    To achieve a nice browned crust on the chicken, do not overcrowd the skillet. I recommend cooking about two pieces at a time.

    Tip 4: Cook high

    Cooking the chicken on a high heat at a fast rate, sears in the juices and does not allow them time to escape. Just be careful not to burn the meat as that can contain harmful chemicals. If you need, add more oil to the pan before cooking the second two chicken cutlets.

    Tip 5: Make a marvelous chicken sauce

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    The last secret to this easy chicken breast recipe is the sauce! You will cook the chicken first then the sauce. This chicken sauce consists of three components: a vegetable (or vegetables), a liquid and a boost of flavor! Everything is made in one pan, so once the chicken breast has finished cooking, you will be using the natural flavors in the pan to mix with the sauce.

    I promise you friends this easy chicken recipe does not disappoint!

    With any delicata squash that is leftover and not used in the sauce, roast it with a few carrots or parsnips to serve as a side dish for extra vegetables and fiber to keep you full longer. Just use the same method as these Sheet Pan Roasted Vegetables. You can also make an easy salad recipe and top it with this 5-Minute Green Goddess Dressing, which is also Whole30 and paleo.

    I am going to briefly sound sales-ey for a moment here but I want to offer you something great!… I try not to buy meat or eggs raised with hormones. Those hormones transfer directly to your body and can alter the reproductive system and even liver function (from my experience with PCOS and high iron). My favorite chicken is from Butcher Box because they raise chickens hormone-free, without antibiotics and their animals are raised humanely. Don’t worry about leaving the house either because they will ship right to your door and are constantly dishing out discounts! You can check out their meats by clicking here.

    Pin this One-Pan, Whole30 & Paleo Chicken Breast Recipe

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    Bon appetite, enjoy this easy chicken dinner recipe in as little as 30 minutes! I call that a winning night, how about you?

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is a Whole30, Keto, paleo approved dish the whole family will love! #easy #chicken #recipe #glutenfree #Whole30 #paleo #onepan #Keto #sauce #30minutemeals #healthy | Recipe at delightfulmomfood.com

    Easy Chicken Breast Recipe with Delicata Squash Pan Sauce (Whole30 + Paleo)

    Easy chicken breast recipe with delicata squash & shallot sauce made in one-pan in 30 minutes! Learn how to make a crispy, juicy paleo chicken breast on the stove with these secrets. It is Whole30 and paleo approved dish the whole family will love!
    5 from 1 vote
    Print Rate
    Course: Entree, Main, Main Course, Main Dish
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 people
    Calories: 308kcal
    Author: Danielle Fahrenkrug

    Ingredients

    Chicken Breast Recipe

    • 2 chicken breasts boneless and skinless
    • 2 tablespoons avocado oil
    • ¼ teaspoon pink Himalayan salt
    • ¼ teaspoon black pepper
    • ¼ cup Almond meal flour

    Delicata Pan Sauce

    • 1 tablespoon avocado oil
    • ⅓ cup shallot sliced
    • ¾ cup delicata squash sliced or chopped
    • ¼ cup apple cider vinegar
    • 1 cup chicken broth low-sodium
    • 2 tablespoons fresh basil chopped (or favorite fresh herbs)
    • ¼ teaspoon pink Himalayan salt
    • ¼ teaspoon black pepper
    • 1 tablespoon ghee

    Instructions

    Prepare and Cook the Chicken Breasts

    • Cut the chicken breasts in half lengthwise to make 4 pieces. With a paper towel, pat each piece to dry off extra liquid. Place the chicken in a sealed bag and using the smooth side of a meat tenderizer, evenly pound the meat until it is about ¼ inch thick. Sprinkle the cutlets with salt and pepper. In a low bowl add the almond meal then dip each cutlet into the almond meal flour to coat each side. Discard any remaining flour. 
    • Heat 2 tablespoons avocado oil in a large skillet over medium-high heat. Add 2 of the chicken cutlets and cook for 2-3 minutes until browned. Flip the cutlet over and cook the other side 2-3 minutes until also browned and cooked through. Transfer the cooked chicken to a serving plate and cover to keep warm. Repeat cooking with the two remaining cutlets. 

    Make the Pan Sauce

    • Add 1 tablespoon avocado oil to the same pan (do not rinse the pan after cooking the chicken), along with chopped shallots and delicata squash. Cook, stirring a few times, just until the vegetables are tender, about 1-2 minutes. Add apple cider vinegar and bring to a boil. As it cooks, scrape down any of the sides and browning from the pan and cook for about 1 minute. Add 1 cup of chicken broth, 2 tablespoons chopped basil, ¼ teaspoon salt and ¼ teaspoon pepper and bring to a boil. Cook until the liquid is reduced by half, about 4-7 minutes. Remove it from the heat and add 1 tablespoon ghee. Serve the sauce on top of the chicken. 

    Notes

    Recipe adapted by Eating Well Magazine.
    If you can not find delicata squash, butternut squash or acorn squash can be substituted but peel their skin off first and cut into thin slices since it is not cooked for very long. 

    Nutrition

    Calories: 308kcal | Carbohydrates: 4g | Protein: 26g | Fat: 20g | Saturated Fat: 4g | Cholesterol: 81mg | Sodium: 638mg | Potassium: 552mg | Fiber: 1g | Vitamin A: 385IU | Vitamin C: 8.2mg | Calcium: 30mg | Iron: 0.9mg
    Tried this Recipe? Tag me Today!Mention @DelightfulMomFood or tag #DelightfulMomFood!

     

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    About Danielle Fahrenkrug

    Danielle Fahrenkrug is the writer and photographer behind Delightful Mom Food. She is a mama of two young boys and loves food, family, friends, and Jesus with a passion for wine, coffee, and cauliflower crusted pizza. Danielle is also the author for Dairy-Free Gluten-Free Baking Cookbook, Gluten-Free Dairy-Free Cookbook, Dairy-Free Cookbook for Kids and is a certified health and nutrition life coach.

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    Danielle Fahrenkrug | Recipe Developer
    Hi, and welcome to Delightful Mom Food - I am thrilled you are here! Here you will find traditional recipes that I transform into healthier versions the whole family enjoys, because eating healthy should be delicious and mean you can still enjoy your favorite foods! I am a food photographer, writer, 3x cookbook author, and certified health and nutrition life coach.
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