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Weeknight Lemon Chicken Skillet Dinner
Ingredients
- 12 ounces baby red potatoes, halved
- 1 tablespoon olive oil, divided
- 4 (6 ounce) skinless, boneless chicken breast halves, pounded to 3/4-inch thickness
- ¾ teaspoon kosher salt, divided
- ½ teaspoon freshly ground black pepper, divided
- 2 thyme sprigs
- 4 ounces cremini mushrooms, quartered
- 1 tablespoon chopped fresh thyme
- ¼ cup whole milk
- 5 teaspoons all-purpose flour
- 1 ¾ cups unsalted chicken stock
- 8 very thin lemon slices
- 1 (8-ounce) package trimmed haricots verts (French green beans)
- 2 tablespoons chopped fresh flat-leaf parsley
Directions
- Preheat oven to 450°F.
- Place potatoes in a medium saucepan; cover with water. Bring to a boil, and simmer 12 minutes or until tender. Drain.
- Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned. Turn chicken over. Place pan in oven; bake at 450°F for 10 minutes or until chicken is done. Remove chicken from pan.
- Return pan to medium-high heat. Add remaining 2 teaspoons oil. Add potatoes, cut sides down; mushrooms; and 1 tablespoon thyme; cook 3 minutes or until browned, stirring once. Combine milk and flour in a small bowl, stirring with a whisk. Add remaining salt, remaining pepper, flour mixture, stock, lemon, and beans to pan; simmer 1 minute or until slightly thickened. Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender. Sprinkle with parsley.
Originally appeared: Cooking Light
This “Weeknight Lemon Chicken Skillet Dinner” is a delightful and healthy recipe for those evenings when you’re looking for a tasty, balanced meal that doesn’t take too much time to prepare. The combination of chicken, fresh lemon, and vibrant vegetables makes it not only nutritious but also flavorful.
Key Highlights:
- Quick and Efficient: One of the main selling points of this recipe is that it can be prepared and cooked in under 30 minutes. With the added advantage of using an ovenproof skillet, you move from stovetop to oven seamlessly, cutting down on dishes and cooking time.
- Nutritionally Balanced: The dish offers a good balance of macronutrients. With 43g of protein per serving, it’s a robust source of this essential macronutrient, great for muscle repair and growth. Meanwhile, the carbs from the baby red potatoes provide energy, and the fats (mostly from olive oil) are heart-healthy.
- Rich in Micronutrients: Aside from macronutrients, this dish provides essential vitamins and minerals. Notably, it contains 17% of the daily recommended iron and 14% of dietary fiber, which aids in digestion.
- Versatility: While this recipe specifies certain vegetables like cremini mushrooms and French green beans, one can easily substitute or add other vegetables of choice. Vegetables like broccoli, asparagus, or bell peppers could also work well with the flavors in this dish.
Possible Variations:
- Herbs and Spices: One could experiment with other fresh herbs such as rosemary or oregano to change the flavor profile. A touch of garlic could also enhance the dish’s depth.
- Alternative Proteins: While chicken is the protein of choice here, you could potentially substitute with turkey or even fish fillets, adjusting cooking times as necessary.
- Creaminess: For those who like a creamy touch to their dishes, consider adding a splash of cooking cream or even a spoon of cream cheese to the sauce for a richer texture.
- Citrus Variants: If lemons aren’t your favorite, try using slices of oranges or even a mix of citrus fruits for a unique twist.
Whether you stick strictly to the recipe or use it as a base to innovate, this dish is bound to be a hit on any weeknight. The simplicity, combined with its nutritional benefits, makes it a must-try for anyone looking to eat well without spending hours in the kitchen.
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Nutrition Facts (per serving)
| 342 | Calories |
| 9g | Fat |
| 23g | Carbs |
| 43g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 |
|
| Serving Size 1 chicken breast half and 3/4 cup potato mixture |
|
| Calories 342 |
|
| % Daily Value * | |
| Total Carbohydrate 23g |
8% |
| Dietary Fiber 4g |
14% |
| Protein 43g |
86% |
| Total Fat 9g |
12% |
| Saturated Fat 2g |
10% |
| Cholesterol 110mg |
37% |
| Sodium 642mg |
28% |
| Calcium 77mg |
6% |
| Iron 3mg |
17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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