Making Statements, Not Excuses

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

4 boneless, skinless chicken breasts (1-1 1/4 pounds)
Salt & freshly ground pepper to taste
3 teaspoons extra-virgin olive or canola oil, divided
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup reduced-sodium chicken broth
2 teaspoons flour
2 tablespoons chopped fresh dill, divided
1 tablespoon lemon juice

1. 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.
2. 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.
3. 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.

NUTRITION INFORMATION: Per serving:173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrate; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.
Nutrition bonus: Selenium (30% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meat, 1 fat

This entry was posted on Wednesday, March 18th, 2009 at 11:09 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.