Healthy Recipes

Chicken With Leeks and Peas
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Olive oil 2 teaspoons
Boneless, skinless chicken breast ½ pound
Leek, thinly sliced (submerge slices in bowl of cold water; grit will sink to bottom) 1
Dry white wine (or substitute chicken broth) ¼ cup
Frozen green peas 5 ounces
Juice of ½ lemon
Salt ¼ teaspoon
Freshly ground pepper to taste


Directions
  1. Heat oil in large skillet over medium-high heat. Add chicken breasts and sauté 4-5 minutes, until golden on all sides.
  2. Stir in leeks and cook 3-4 minutes, until tender. Add wine to pan, scraping brown bits off the bottom. Stir in peas and cook until they are heated through, about 2-3 minutes.
  3. Drizzle with lemon juice and serve over rice as suggested below.

Exchanges
3 very lean meats; 2.5 vegetables; 2 fats

Side Suggestions: Lemony Jasmine Rice
Stir 2 tablespoons parsley and zest of ½ lemon into 1 cup cooked jasmine rice. Serve chicken mixture over rice. Nutrition Info (for ½ of recipe): 123 calories; 27 g carbohydrate; 2 g protein; 0 g fat (0 g sat); 0.5 g fiber; 2 mg sodium. Exchanges: 1.5 starches


Nutrition Facts
Serving Size ½ recipe
Calories 247
Total Fat 6 g
Saturated Fat 1 g
Sodium 418 mg
Total Carbohydrate 12 g
Dietary Fiber 2.5 g
Protein 30 g
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