- 4 four-ounce boneless, skinless chicken breasts
- 1 cup plus 1 tablespoon all-purpose flour
- Nonstick cooking spray
- Black pepper
- 2 teaspoons extra-virgin olive oil
- 1 tablespoon light margarine
- 1/2 teaspoon minced garlic
- 1 cup fat-free, low-sodium chicken broth
- 3 tablespoons fresh lemon juice
- 1/4 cup thawed and drained frozen green peas
- 1/4 cup chopped green onion
Using a meat mallet, pound chicken breasts to uniform thickness. Spread 1 cup flour on a dinner plate or shallow dish and dredge chicken pieces in flour. Spray a large skillet with nonstick cooking spray and heat to medium-high. Brown floured chicken pieces on both sides (about 2–3 minutes per side), then remove from skillet to a clean plate. Sprinkle chicken with black pepper. Lower heat under skillet to medium, and add olive oil, margarine, and garlic to skillet. When margarine has melted, sprinkle 1 tablespoon flour over mixture and stir into a roux (pastelike mixture). Slowly add chicken broth to skillet, stirring constantly with a whisk or spoon. Continue stirring until sauce thickens, then mix in lemon juice. Return chicken to skillet, spooning some of the sauce over the chicken. Cover skillet and cook an additional 7–10 minutes over medium heat until sauce bubbles and chicken is cooked through. Add peas and green onion to pan and cook 2 minutes more, then serve.
Yield: 4 servings.
Serving size: 1 breast.
Nutrition Facts Per Serving:
Calories: 191 calories, Carbohydrates: 3 g, Protein: 29 g, Fat: 7 g, Saturated Fat: 2 g, Cholesterol: 78 g, Sodium: 692 mg, Fiber: 1 g
Exchanges per serving: 4 lean meat.
This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.