|Boneless, skinless chicken breast halves||2 (6-ounce)|
|Freshly ground pepper to taste|
|All-purpose flour||1 tablespoon|
|Olive oil||2 teaspoons|
|Small carrot, chopped||1|
|Dried tarragon||2 teaspoons|
|Reduced-sodium chicken broth||¾ cup|
- Season chicken with salt and pepper. Set aside.
- Mix flour and water into a thin paste. Set aside.
- Heat olive oil in a large skillet over medium heat. Add carrots, scallions, and shallot, and cook 2-3 minutes. Push vegetables to the sides of the skillet, add chicken breasts to the middle, and sprinkle vegetables and chicken with tarragon. Brown chicken breasts 2-3 minutes on each side.
- Pour in chicken broth continue cooking 5-6 minutes. Whisk in flour mixture, and cook 1-2 minutes, until sauce becomes slightly thick.
4 very lean meats; 1.5 fats; 1 vegetable
Side Suggestions: Refrigerated Biscuits
Serve chicken, vegetables, and sauce over the open sides of baked, halved biscuits.
Side Suggestions: Steamed Asparagus
|Serving Size||½ of recipe|
|Saturated Fat||1 g|
|Dietary Fiber||1.5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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