A quick braise of chicken breast in white wine and garlic turns the meat tender and gives you a light pan sauce to spoon over. This shelf has good protein for a weeknight, needing only oil and heat to carry you to dinner.

Serves 2. 25 minutes, 12 at the stove.

About 450 calories a serving, 52 g protein, 11 g carbohydrate, 21 g fat. From USDA figures for 83% of the ingredients; amounts are the recipe's.

Cook mode

1. Pat the chicken breast dry with paper towels and season on both sides with salt and pepper. Heat 2 tablespoons of oil in a large skillet over medium-high heat until shimmering. Lay the chicken in the pan and sear without moving it for 4 minutes until golden underneath, then flip and sear the other side for 3 minutes.7 min
2. Add 3 minced garlic cloves and 1 small diced onion to the pan around the chicken. Cook, stirring the vegetables, for 1 minute while you pour in 1 cup of white wine. The wine will hiss as it hits the hot pan.1 min
3. Reduce the heat to medium-low, cover the skillet, and braise for 10 minutes. The chicken is done when a thermometer pushed into the thickest part reads 165°F (74°C). Transfer the chicken to a plate.10 min
4. Let the pan juices simmer uncovered over medium heat until they reduce by half, about 2 minutes. Squeeze juice from the lemon into the sauce and taste for salt and pepper. Pour the pan sauce over the chicken and serve at once.2 min

Note Swap the wine for chicken stock or water if you prefer. Leftovers hold three days refrigerated; shred any chicken left over and toss it with the sauce and pasta or rice. Serve with a simple salad or steamed green beans.