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Lemony Chicken and Green Beans
Lemony Chicken and Green Beans
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From: Diabetic Living Magazine
Lightly breaded chicken and green beans are flavored with a scrumptious lemon-caper sauce in this quick 20-minute main dish recipe.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 4 skinless, boneless chicken breast halves (about 1¼ pounds total)
- 1 tablespoon Dijon-style mustard
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ cup seasoned fine dry bread crumbs
- 2 tablespoons olive oil
- 8 ounces fresh green beans, trimmed
- 2 lemons, 1 sliced and 1 juiced
- 1 tablespoon capers, rinsed and drained
Preparation
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Prep
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Ready In
- Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound each chicken breast half lightly until an even thickness. Remove plastic wrap. Brush chicken with mustard; sprinkle evenly with salt and pepper. Sprinkle bread crumbs evenly over all sides of chicken to coat.
- In an extra-large skillet heat half of the oil over medium heat. Add chicken; cook about 8 minutes or until no pink remains (170°F), turning once halfway through cooking time. Transfer to four dinner plates; keep warm. Add the remaining oil to skillet. Cook green beans in hot oil about 4 minutes or until crisp-tender, scraping up browned bits. Add the lemon slices, lemon juice, and capers to skillet. Cook and stir for 1 minute. Serve bean mixture with chicken.
- Serving size: 1 chicken breast and ¾ cup green bean mixture
- Per serving: 278 calories; 11 g fat(2 g sat); 3 g fiber; 12 g carbohydrates; 32 g protein; 91 mg cholesterol; 3 g sugars; 599 mg sodium;
- Carbohydrate Servings: 1
- Exchanges: 4 lean protein, 1 fat, 1 vegetable, ½ starch
