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Seared Chicken with Lemon-Herb Cream Sauce

March/April 2014

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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.


Seared Chicken with Lemon-Herb Cream Sauce Recipe

Makes: 4 servings

Serving Size: 3 oz. chicken & 2 Tbsp. sauce

Active Time:

Total Time:

Ingredients

  • 2 teaspoons extra-virgin olive oil plus 1 tablespoon, divided
  • 2 8-ounce boneless skinless chicken breasts
  • 3/4 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
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Preparation

  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.

Tips & Notes

  • 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

Per serving: 202 calories; 9 g fat (2 g sat, 5 g mono); 64 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 4 g total sugars; 26 g protein; 0 g fiber; 236 mg sodium; 320 mg potassium.

Carbohydrate Servings: 0

Exchanges: 3 lean meat, 1 fat



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Recipe Categories

Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Main Ingredient
Poultry, other
Publication
March/April 2014

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