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Fast and tasty
Roast chicken

Quick Chicken Sauté

Simple and fast — for meat lovers who want no fuss! This sauté falls firmly in the easy category. Chicken thigh meat is the juiciest cut and a near-universal favorite. This recipe works best with a small batch, because it sears in a flash: all the juices stay locked inside, yet it still cooks through perfectly.

BLUE-EYED

Recipe author

Composition / ingredients

Servings:

Chicken thigh meat (boneless dark meat from the thigh)

300

Onion

Carrot

Flour

Garlic (dried or fresh)

Vegetable oil

Salt

Pepper

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 45 % 13 g

Fats 31 % 9 g

Carbohydrates 24 % 7 g

159 kcal

GI: 57 / 0 / 43

Cooking method

Cooking time: 30 min

Step 1:

Cut the onion into quarters and the carrot into sticks. Cut the chicken into medium pieces. Mince the garlic — with a knife, not a press, so it keeps its juice.
Step 2:

In separate bowls, dredge the cut vegetables and the meat in flour.
Step 3:

Quickly fry the vegetables in hot oil over high heat until golden, adding a little salt. Transfer them to a plate.
Step 4:

Fry the chicken pieces in the same oil you used for the onion and carrot. Season with salt and pepper, and add the garlic.
Step 5:

Return the fried onion and carrot to the pan with the chicken, stir, and heat through for about 5 minutes.
Step 6:

That's it! Tender, juicy meat, ready to go. Serve it with vegetables and your favorite sauce. It's great over rice, pasta, potatoes, or a grain. Enjoy!