Lemon and DillChicken

Yield: 4 servings

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe Description:

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Recipe Ingredients:

  1. 4 boneless, skinless chicken breasts (1-1 1/4 pounds)
  2. Salt & freshly ground pepper to taste
  3. 3 teaspoons extra-virgin olive oil or canola oil, divided
  4. 1/4 cup finely chopped onion
  5. 3 cloves garlic, minced
  6. 1 cup reduced-sodium chicken broth
  7. 2 teaspoons flour
  8. 2 tablespoons chopped fresh dill, divided
  9. 1 tablespoon lemon juice

Recipe Steps:

  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.

Recipe Nutrition:

Per serving: 170 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 3 g carbohydrate; 0 g added sugars; 24 g protein; 0 g fiber; 339 mg sodium; 272 mg potassium

0 Carbohydrate Servings

Exchanges: 3 lean meat, 1 fat
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