Lemon & Dill Chicken

Lemon & Dill Chicken
Lemon & Dill Chicken

Muscle Group:




– 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
– Salt & freshly ground pepper, to taste
– 3 teaspoons extra-virgin olive oil, or canola oil, divided
– 1/4 cup finely chopped onion
– 3 cloves garlic, minced
– 1 cup reduced-sodium chicken broth
– 2 teaspoons flour
– 2 tablespoons chopped fresh dill, divided
– 1 tablespoon lemon juice

Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.
Nutrition Bonus: Selenium (30% daily value).
Exchanges: 3 very lean meat, 1 fat

Detailed Cooking Workout

Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.

Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

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