Diabetes_Diet_Quick_Healthy_Dinner_Web_Premium

Lemon & Dill Chicken Makes: 4 servings Active time: 30 minutes Total: 30 minutes Heart Health Diabetes Weight Loss Gluten Free Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. 4 boneless, skinless chicken breasts (1-11/4 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 1. Season chicken breasts on both sides with salt and pepper. Heat 11/2 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.

2. Reduce heat to medium. Add the remaining 11/2 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. 3. 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. Per serving: 170 calories; 6 g fat (1 g sat, 4 g mono); 63 mg cholesterol; 3 g carbohydrate; 1 g total sugars; 0 g added sugars; 24 g protein; 0 g fiber; 339 mg sodium; 272 mg potassium. Carbohydrate servings: 0 Exchanges: 3 lean meat, 1 fat