A very tasty way to dress up boring chicken breasts! Low in calories, high in protein and good fats.
Ingredients:
4 boneless, skinless chicken breasts
Salt (optional) & freshly ground pepper
3 tsp extra-virgin olive oil
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup reduced-sodium chicken broth
2 tsp wheat flour
2 tbsp chopped fresh dill, divided
1 tbsp lemon juice
Prep:
1. Season both sides of the chicken breasts with salt and pepper. Heat 1 1/2 teaspoons of olive oil in a large skillet over medium-high heat. Add the chicken and sear until well browned on both sides, approximately 3 minutes per side. remove chicken from pan (we will be adding back to the pan later).
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons olive oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Then combine broth, flour, dill and lemon juice in a measuring cup, mix together and add to pan. Cook, whisking, until slightly thickened.
3. Place the chicken back into the pan; reduce heat to low and simmer until the chicken is cooked through, about 5 – 7 minutes. Remove chickan and put on plate. Spoon sauce over the chicken. Top off with the remaining 1 tablespoon chopped fresh dill.
Nutrition Information
Number of servings: 4
Per serving:
173 calories;
6 g fat (1 g sat, 4 g mono)
3 g carbohydrate
24 g protein
0 g fiber
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