In this healthy chicken recipe, chicken breasts are quickly pan-seared and then topped with a lemon-herb cream sauce. The healthy cream sauce recipe uses yogurt and actually contains no cream at all. The cream sauce also pairs well with seasoned pan-seared cod or salmon. Serve the chicken and sauce with steamed broccoli or green beans for a healthy dinner.
Time: 25 minutes (10 minutes prep)Ingredients
2 teaspoons extra-virgin olive oil plus 1 tablespoon divided
2 8-ounce boneless skinless chicken breasts
3/4 cup nonfat plain yogurt
2 tablespoons minced preserved lemon, (see Tip) or 2 teaspoons lemon zest
1 tablespoon finely chopped fresh oregano
1 tablespoon finely chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add chicken and cook, turning once or twice, until browned and cooked through, 8 to 10 minutes per side.
Whisk the remaining 1 tablespoon oil, yogurt, lemon (or zest), oregano, parsley, salt and pepper in a small bowl. Serve the chicken with the sauce.
Preserved lemons are lemons that have been soaked in a salt-lemon mixture for at least 30 days. Their salty sourness is a signature flavor in Moroccan dishes. Find them at specialty-food stores or online at mustaphas.com.
- Serving Size
- 3 oz. chicken and 2 Tbsp. sauce
- 4 g
- 9 g
- Saturated Fat
- 2 g
- 26 g
- 64 mg
- Dietary Fiber
- 0 g
- 320 mg
- 236 mg
- 4 servings
- 3 lean meat
- 1 fat