Healthy Recipes

Pan-seared Chicken With Chive Sauce
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless, skinless chicken breasts 2 (6-ounce)
Lemon pepper ½ teaspoon
Olive oil 2 teaspoons
Garlic, chopped 2 cloves
Reduced-sodium chicken broth 6 ounces
Flour 1 tablespoon
Crème fraiche (or substitute reduced fat sour cream) 3 tablespoons
Chives, chopped ¼ cup


Directions
  1. Place chicken breasts between 2 sheets of plastic wrap and pound with a meat mallet or rolling pin until ½ inch thick. Season both sides with lemon pepper.
  2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
  3. Add garlic to the pan and cook for about 1 minute. Add in broth and flour. Bring to a boil while stirring, scraping up any browned bits.
  4. Return chicken and its juices to the pan. Reduce heat to low and simmer until cooked through.
  5. Stir in crème fraiche and cook for another minute, turning the chicken a couple of times. Add the chives and serve.

Exchanges
5.5 very lean meats; 2 fats; 0.5 starches

Side Suggestions: Steamed Green Beans. Boiled New Potatoes.


Nutrition Facts
Serving Size 1
Calories 297
Total Fat 10 g
Saturated Fat 3 g
Sodium 557 mg
Total Carbohydrate 6 g
Dietary Fiber 0.5 g
Protein 43 g
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