Seared Chicken with Lemon-Herb Cream Sauce

Seared Chicken with Lemon-Herb Cream Sauce

2 Reviews
From: EatingWell Magazine, March/April 2014

In this healthy chicken recipe, chicken breasts are quickly pan-seared and then topped with a lemon-herb cream sauce. The healthy cream sauce recipe uses yogurt and actually contains no cream at all. The cream sauce also pairs well with seasoned pan-seared cod or salmon. Serve the chicken and sauce with steamed broccoli or green beans for a healthy dinner.

Ingredients 4 servings

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  • 2 teaspoons extra-virgin olive oil plus 1 tablespoon, divided
  • 2 8-ounce boneless skinless chicken breasts
  • ¾ cup nonfat plain yogurt
  • 2 tablespoons minced preserved lemon (see Tip) or 2 teaspoons lemon zest
  • 1 tablespoon finely chopped fresh oregano
  • 1 tablespoon finely chopped fresh parsley
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper

Preparation

  • Active

  • Ready In

  1. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add chicken and cook, turning once or twice, until browned and cooked through, 8 to 10 minutes per side.
  2. Whisk the remaining 1 tablespoon oil, yogurt, lemon (or zest), oregano, parsley, salt and pepper in a small bowl. Serve the chicken with the sauce.
  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Preserved lemons are lemons that have been soaked in a salt-lemon mixture for at least 30 days. Their salty sourness is a signature flavor in Moroccan dishes. Find them at specialty-food stores or online at mustaphas.com.

Nutrition information

  • Serving size: 3 oz. chicken & 2 Tbsp. sauce
  • Per serving: 202 calories; 9 g fat(2 g sat); 0 g fiber; 4 g carbohydrates; 26 g protein; 10 mcg folate; 64 mg cholesterol; 4 g sugars; 0 g added sugars; 119 IU vitamin A; 4 mg vitamin C; 110 mg calcium; 1 mg iron; 236 mg sodium; 320 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean meat, 1 fat

Reviews 2

November 13, 2014
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By: EatingWell User
Very bland I made this recipe exactly as written. I used the lemon zest instead of the preserved lemons. The chicken turned out pretty dry and a little tough by the time it was fully cooked to 165 degrees. And I pounded the chicken down to no more than 1 thick. The sauce was very bland. I made it the night before and thought it was bland. The next night when I took it out of the fridge to let it set at room temperature, it had a bit more taste, but not much. I would not make this again. Pros: Quick; easy Cons: Chicken got dried out and a bit tough; Sauce was very bland
November 13, 2014
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By: EatingWell User
Very bland I made this recipe exactly as it's written, except I used lemon zest instead of the preserved lemons. The chicken came out dry and a bit tough after cooking it long enough to 165 degrees. And I pounded the chicken to about 1 thick. The sauce was very bland. I made it the night before, and even though it set overnight, it had very little flavor. I would not make this again. Pros: Quick; easy Cons: Chicken came out dry; Sauce very bland
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