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I ran out of parsley. Oops. I subbed cilantro which I am not too crazy about but the recipe still worked! I have had it on top of my salads the last few days and I’m loving it! I use a TON of dark green lettuce, some Greek salad seasoning, sometimes some onion and raw broccoli chopped, a sprinkle of cheese and a balsamic vinaigrette dressing. Confession: I had it yesterday at 1:00pm for lunch and then I had the exact same thing again at 4:00pm for my next meal!

Ingredients


  • 2 T very finely chopped parsley
  • 2 T very finely chopped toasted walnuts
  • 1/4 t finely grated lemon zest
  • 4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
  • 2 t flour (I used ww)
  • 1/2 t salt
  • 1/2 t black pepper
  • 1 T extra-virgin olive oil
  • 3 T diced shallots
  • 1/4 cup low-sodium chicken broth
  • 1 T fresh lemon juice, plus lemon wedges for serving
  • 1-1/4 cups brown basmati rice, steamed

Directions

  • Start basmati brown rice cooking first (as often takes up to 45 minutes).
  • Follow the instructions on this post for toasting almonds to toast the walnuts.
  • (350 F w/ walnuts on single layer on cookie sheet until fragrant or lightly golden – approx 5-6 min)
  • In a small bowl, mix together the parsley, walnuts and lemon zest.
  • Dust chicken with the flour and season with the salt and pepper.
  • In a very large skillet (or two med-lg skillets), heat the olive oil over medium heat.
  • Add the shallots and saute until they begin to turn translucent, 1 minute.
  • Push the shallots to one side of the pan, add the chicken breasts and cook until golden, about 2 minutes per side.
  • Pour the chicken broth and lemon juice into the pan.
  • Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
  • Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan.
  • Bring the liquid to a boil over medium heat and stir until thickened, 1 minute.
  • Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice and with the lemon wedges.

Nutrition Facts (per chicken breast) | Prep Time 10 minutes | Cook Time 10 minutes | Makes 4 servings

  • 293 calories | 3g p protein | 19 g carbs | 8 g fat (1.3 g sat fat) | 2 g fiber

source: Fitness Magazine | February 2010

[This content has been modified from an article that originally appeared on FIToriBlog on October 6, 2010]

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