Seared Chicken with Lemon-Herb Cream Sauce
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
- 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.
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 | 3.98g |
| Total Sugars | 3.58g |
| Added Sugars | 0g |
| Fiber | 0.17g |
| Total Fat | 8.59g |
| Saturated Fat | 1.62g |
| Mono Saturated Fat | 5g |
| Cholesterol | 63.57mg |
| Sodium | 235.92mg |
| Protein | 25.59g |
| Potassium | 319.52mg |
| Calcium | 110.48mg |
| Folate | 10.04mcg |
| Iron | 0.89mg |
| Omega-6 | 1g |
| Trans Fatty Acid | 0g |
| Vitamin A | 119.21IU |
| Vitamin B12 | 1mcg |
| Vitamin C | 3.63mg |
| Vitamin E | 1mg |
| Zinc | 1mg |
| Phosphorus | 241.65mg |
| Vitamin B3 | 10mg |
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