Lemon and Dill Chicken - 3g Carbs, 0g Fiber, 0g Added Sugar
From: EatingWell
Fresh lemon and dill create a quick Greek-inspired pan sauce for simple
sauteed chicken breasts. Make it a meal: Serve with roasted broccoli
and whole-wheat orzo.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight
Active Time: 30 min
Total Time: 30 min
Servings: 4
4 boneless, skinless chicken breasts, (1 - 1 1/4 lb)
Salt and freshly ground pepper, to taste
3 tsp extra-virgin olive oil, or canola oil, divided
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup reduced-sodium chicken broth
2 tsp flour
2 Tbsp chopped fresh dill, divided
1 Tbsp lemon juice
Season chicken breasts on both sides with salt and pepper. Heat
1 1/2 teaspoons oil in a large heavy skillet over medium-high heat.
Add the chicken and sear until well browned on both sides, about
3 minutes per side. Transfer chicken to a plate and tent with foil.
Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to
the pan. Add onion and garlic and cook, stirring, for 1 minute.
Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring
cup and add to pan. Cook, whisking, until slightly thickened, about
3 minutes.
Return the chicken and any accumulated juices to the pan; reduce heat
to low and simmer until the chicken is cooked through, about 4 minutes.
Transfer the chicken to a warmed platter. Season sauce with salt and
pepper and spoon over the chicken. Garnish with the remaining
1 tablespoon chopped fresh dill.
Servings: 4
Nutrition per Serving:
173 Calories, 6g Fat, 1g Sat, 4g Mono, 64mg Cholesterol, 24g Protein,
3g Carbs, 0g Fiber, 0g Added Sugars, 236mg Sodium, 219mg Potassium
Nutrition Bonus: Selenium (30% daily value)
Exchanges: 3 very lean meat, 1 fat
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