Lemon & Dill Chicken

Servings: 4
 
A taste of the Mediteranian, fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts.
 

Ingredients

• 4 boneless, skinless chicken breasts (1-11/4 pounds)
• Salt & freshly ground pepper to taste
• 3 teaspoons extra-virgin olive oil or canola oil, divided
• ¼ cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

Method:

1. Season chicken breasts on both sides with salt and pepper. Heat 11/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
 
2. Reduce heat to medium. Add the remaining 11/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
 
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed
platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
 
Per serving: 170 calories; 6 g fat; 3 g carbohydrate; 24 g protein
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Drop The Yolk

Don’t eat the egg yolk.

I’m not sure which came first: my love for poached eggs on avocado toast or the science supporting the health benefits of whole eggs, yolks included. Either way, I’m on board with the advice to eat whole eggs since yolk contains much of eggs’ nutrients, and can make meals more satisfying.

There is one exception, though: I still recommend egg whites in omelets (or reducing the amount of yolk you use), especially if you like to add cheese. For the average person, three whole eggs plus cheese adds up to more calories than likely needed.