Chicken with Provencal Sauce
QUICK MEAL
A heady combination of dried basil, thyme, marjoram, rosemary, lavender, and sage, herbes de Provence is a classic French seasoning. Try it on Mediterranean dishes, such as pasta sauce or baked black olives. Serve with Quinoa or roasted potato wedges with a side of broccoli for a quick and easy dinner.
4 (6oz) skinless, boneless chicken breast halves
¼ tsp salt
¼ tsp freshly ground black pepper
1 ½ tbls olive oil
1 garlic clove, minced
1 cup fat free, less-sodium, MSG free chicken broth
1 ½ tsp dried herbes de Provence
1 tsp butter
1 tsp fresh lemon juice
Fresh thyme sprigs (optional)
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ½ inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.
Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add garlic to pan; cook 1 minute, stirring constantly. Add broth and herbes de Provence; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to ½ cup (about 3 minutes). Remove from heat; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken. Garnish with thyme sprigs, if desire.
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tbls sauce).
CALORIES 248 (30% from fat); FAT 8.2g (sat 1.8g, mono 4.5g, poly 1g); PROTEIN 40.2g; CARB 1g; FIBER 0.3g; CHOL 101mg; IRON 1.5mg; SODIUM 376mg; CALC 32mg
From ‘Cooking Light’ magazine Jan/Feb 2005