• Pan-seared Chicken With Chive Sauce

    Nutrition Facts

    Serving Size 1
    Calories 297
    Total Fat 10 g
    Saturated Fat 3 g
    Sodium 557 mg
    Total Carbohydrate 6 g
    Dietary Fiber 0.5 g
    Protein 43 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Boneless, skinless chicken breasts 2 (6-ounce)
    Lemon pepper ½ teaspoon
    Olive oil 2 teaspoons
    Garlic, chopped 2 cloves
    Reduced-sodium chicken broth 6 ounces
    Flour 1 tablespoon
    Crème fraiche (or substitute reduced fat sour cream) 3 tablespoons
    Chives, chopped ¼ cup
    1. Place chicken breasts between 2 sheets of plastic wrap and pound with a meat mallet or rolling pin until ½ inch thick. Season both sides with lemon pepper.
    2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
    3. Add garlic to the pan and cook for about 1 minute. Add in broth and flour. Bring to a boil while stirring, scraping up any browned bits.
    4. Return chicken and its juices to the pan. Reduce heat to low and simmer until cooked through.
    5. Stir in crème fraiche and cook for another minute, turning the chicken a couple of times. Add the chives and serve.

    Exchanges5.5 very lean meats; 2 fats; 0.5 starches

    Side Suggestions: Steamed Green Beans. Boiled New Potatoes.

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