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Seared Chicken with Lemon-Herb Cream Sauce

MP8749_Norman

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.

Servings

4 servings

Prep Time

10 minutes

Total Time

25 minutes

Ingredients

  • 2teaspoons extra-virgin olive oil plus 1 tablespoon divided
  • 2skinless chicken breasts
  • 3/4cup nonfat plain yogurt
  • 2tablespoons minced preserved lemon, or 2 teaspoons lemon zest
  • 1tablespoon finely chopped fresh oregano
  • 1tablespoon finely chopped fresh parsley
  • 1/4teaspoon salt
  • 1/4teaspoon freshly ground pepper

Instructions

  1. 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.
  2. 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.

Tips

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.

Cover and refrigerate for up to 2 days.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 202kcal
Carbohydrate Total 4g
Total Sugars 4g
Added Sugars 0g
Fiber 0g
Total Fat 9g
Saturated Fat 2g
Mono Saturated Fat 5g
Cholesterol 64mg
Sodium 236mg
Protein 26g
Potassium 320mg
Calcium 110mg
Folate 10mcg
Omega-6 1g
Vitamin B12 1mcg
Vitamin E 1mg
Zinc 1mg
Vitamin B3 10mg