Ingredients Total Time: 30 minutes 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 Directions 4 servings 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. Nutritional Facts Servings 4 Per serving: Calories 170 Carbohydrates 3g Fat 6g Saturated Fat 1g Monounsaturated Fat 4g Protein 24g Cholesterol 63mg Dietary Fiber 0g Potassium 272mg Sodium 339mg Added Sugars 0g Exchanges 3 lean meat 1 fat Carbohydrate Servings 0
Posted on: Sat, 31 Aug 2013 21:42:00 +0000
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