Yield:
Serves 4 (serving size: 1 chicken breast half, about 3/4 cup vegetables, and 1/2 cup sauce)
Ingredients
1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
8 ounces baby carrots
8 ounces small red potatoes, halved
1 tablespoon chopped fresh thyme
8 thin lemon slices, seeds removed
1 1/2 cups whole milk, divided
1 1/2 tablespoons all-purpose flour
1 1/2 teaspoons grated lemon rind
3/4 cup unsalted chicken stock (such as Swanson)
1/3 cup fresh flat-leaf parsley
Preparation
1. Preheat oven to 425°.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 5 minutes or until golden brown. Turn and cook 2 minutes. Remove chicken from pan. Place carrots and potatoes, cut side down, in pan; sprinkle with thyme. Place pan in oven; bake at 425° for 10 minutes. Return chicken to pan; top with lemon slices. Bake at 425° for 12 minutes. Remove pan from oven. Place chicken and vegetables on a plate.
3. Combine 1/2 cup milk, flour, and rind in a bowl. Return pan to medium-high heat (do not wipe out pan). Add flour mixture, remaining 1 cup milk, and stock to pan, scraping pan to loosen browned bits; cook 3 minutes. Stir in remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken and vegetables to pan. Sprinkle with parsley.
Nutritional Information
Smartpoints: 9
Calories 365
Fat 11.1 g
Satfat 3.2 g
Protein 42 g
Carbohydrate 23 g
Fiber 3 g
Cholesterol 118 mg
Iron 2 mg
Sodium 673 mg
Calcium 156 mg
Sugars 9 g
Serves 4 (serving size: 1 chicken breast half, about 3/4 cup vegetables, and 1/2 cup sauce)
Ingredients
1 tablespoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
8 ounces baby carrots
8 ounces small red potatoes, halved
1 tablespoon chopped fresh thyme
8 thin lemon slices, seeds removed
1 1/2 cups whole milk, divided
1 1/2 tablespoons all-purpose flour
1 1/2 teaspoons grated lemon rind
3/4 cup unsalted chicken stock (such as Swanson)
1/3 cup fresh flat-leaf parsley
Preparation
1. Preheat oven to 425°.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 5 minutes or until golden brown. Turn and cook 2 minutes. Remove chicken from pan. Place carrots and potatoes, cut side down, in pan; sprinkle with thyme. Place pan in oven; bake at 425° for 10 minutes. Return chicken to pan; top with lemon slices. Bake at 425° for 12 minutes. Remove pan from oven. Place chicken and vegetables on a plate.
3. Combine 1/2 cup milk, flour, and rind in a bowl. Return pan to medium-high heat (do not wipe out pan). Add flour mixture, remaining 1 cup milk, and stock to pan, scraping pan to loosen browned bits; cook 3 minutes. Stir in remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken and vegetables to pan. Sprinkle with parsley.
Nutritional Information
Smartpoints: 9
Calories 365
Fat 11.1 g
Satfat 3.2 g
Protein 42 g
Carbohydrate 23 g
Fiber 3 g
Cholesterol 118 mg
Iron 2 mg
Sodium 673 mg
Calcium 156 mg
Sugars 9 g
No comments:
Post a Comment