Seared Chicken with Lemon-Herb Cream Sauce

Rating: 2.67 stars
3 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2014

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Recipe Summary

total:
25 mins
Servings:
4
Nutrition Profile:
Heart Healthy
Low-Calorie
Low Carbohydrate
Diabetic Appropriate
Gluten-Free
Low Sodium
Healthy Aging
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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 Facts

Serving Size: 3 oz. chicken & 2 Tbsp. sauce
Per Serving:
202 calories; protein 25.6g; carbohydrates 4g; dietary fiber 0.2g; sugars 3.6g; fat 8.6g; saturated fat 1.6g; cholesterol 63.6mg; vitamin a iu 119.2IU; vitamin c 3.6mg; folate 10mcg; calcium 110.5mg; iron 0.9mg; magnesium 31.8mg; potassium 319.5mg; sodium 235.9mg; thiamin 0.1mg.
Exchanges:

3 lean meat, 1 fat
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Reviews (2)

Read More Reviews
3 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 0
Reviews:
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EatingWell User
Rating: 2 stars
11/13/2014
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 Read More
EatingWell User
Rating: 2 stars
11/13/2014
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 Read More
Emma
Rating: 4 stars
02/22/2018
Will make this agin. Subtle but sophisticated combination of flavours. I substituted dried oregano for fresh and finished the chicken off in the oven once browned. Preserved lemons are new to me and made this dish something a bit different. Read More
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