Caramelized Chicken and Vegetable Skillet - 9g Carbs, 3g Fiber, 4g Sugars
From: Rock, Gordon. The Cast Iron Cookbook: A Delicious, Cast-Iron Skillet Cookbook for the Generations (Kindle Locations 528-539). Kindle Edition.
This is a great cast iron skillet recipe to make on a weekend whenever you want to treat yourself to something special. Fill with caramelized onions, I know this is a dish you are going to fall in love with.
Total Prep Time: 50 Min
Servings: 4
2 chicken breasts, boneless and skinless
3 Tbsp butter, organic
1 Tbsp extra virgin olive oil
2 cloves garlic, minced
1 Tbsp parmesan cheese, grated
½ onion, thinly sliced
2 zucchinis, fresh and chopped
1 cup cauliflower, fresh and chopped
3 carrots, fresh and sliced thinly
2 tbsp cilantro, fresh and chopped
1 tsp paprika, powdered
½ tsp salt
¼ tsp black pepper
½ lemon, juice only
½ cup water
Preheat the oven to 400°F.
In a large, cast-iron skillet, over medium heat, add the onion, chicken breasts, and extra virgin olive oil. Cook the chicken for 2 minutes on either side before adding the paprika and cilantro.
Remove the skillet from heat.
Add the zucchini, cauliflower, and carrots, tossing well.
In a medium bowl, add the butter and melt it in the microwave.
Add the lemon juice, parmesan cheese, garlic, a dash of salt, black pepper, and water. Whisk until smooth and add it to the skillet.
Place the skillet in the oven to bake for 40 minutes.
Remove and serve with a drizzling of extra virgin olive oil on top.
Nutrition From: https://happyforks.com/analyzer
Serves: 4
Serving size: 8.4 oz (239g)
Nutrition per Serving: 275 Calories, 159 Calories From Fat, 17.7g Total Fat, 6.6g Saturated Fat, 0.1g Trans Fat, 67mg Cholesterol, 128mg Sodium, 9g Total Carbs, 3g Dietary Fiber, 4g Sugars, 20g Protein – Vitamin A: 193% - Vitamin C: 37% - Calcium: 6% - Iron: 7%
Posted by: chefgloria1030@yahoo.com
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