I think everyone must know by now that I love poultry, chicken in particular, and we generally eat it at least a couple of times a week. I am anticipating our return to Umbria in just over two months and find myself trying to lose a few pounds before we arrive back in Italy where I tend to gain weight rather than lose any. I am therefore presently looking for healthy, tasty recipes I can prepare during the week that we can all enjoy. I don’t ever think of the meals I prepare as “diet food”, but I do try and reduce the fat in our meals, keep the size of protein reasonable, and fill up our plates with vegetables.
This is an easy recipe that takes just 20 minutes to prepare and cook and is a dish the whole family will enjoy. I served this chicken with sautéed spinach and Crispy Roasted Red Skinned Potatoes and it was enjoyed by everyone. I even reheated leftovers the next day for lunch and the chicken was just as tasty.
Deborah Mele 2012
Chicken With Lemon & Walnuts
Yield: Serves 4
Prep Time: 10 mins
Cook Time: 10 mins
A zesty chicken dish that can be put together from start to finish within 20 minutes.
4 Boneless, Skinless Chicken Breasts (About 6 Ounces Each)
2 Teaspoons All-purpose Flour
Salt & Pepper
2 Tablespoons Olive Oil
3 Tablespoons Fresh Parsley
3 Tablespoons Walnuts
1 Teaspoon Lemon Zest
1/4 Cup Finely Diced Onion
1/3 Cup Low Sodium Chicken Broth
1 Tablespoon Lemon Juice
Pound the chicken breasts to 1/2 inch thick.
Dust the chicken with flour and season with salt and pepper.
Heat the olive oil in a large skillet and cook the onions for a couple of minutes until tender.
Remove the onions to a small bowl, and then use the same pan to brown the chicken breasts until golden brown on both sides.
While the chicken is browning, chop together the walnuts, parsley, and lemon zest until fine.
Pour the chicken broth into the pan with the lemon juice along with the onions, and cover.
Reduce the heat to a simmer, and cook until the chicken is cooked through, about 5 more minutes.
Transfer the chicken to a warmed platter leaving the liquid in the pan, and add the walnut mixture to the remaining juices.
Increase the heat and cook until the juices in the pan have thickened, another minute or two.
Pour the sauce over the chicken and serve.