DIY Lean Quisine

from FitnessMagazine.com

Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients

• 2 tablespoons very finely chopped parsley*
• 2 tablespoons very finely chopped toasted walnuts*
• 1/4 teaspoon finely grated lemon zest
• 4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
• 2 teaspoons all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon extra virgin olive oil
• 3 tablespoons diced shallots
• 1/4 cup low-sodium chicken broth
• 1 tablespoon fresh lemon juice, plus lemon wedges for serving
• 1 1/4 cups brown basmati rice, steamed

Directions

1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
3. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
4. *Use a mini food processor to reduce chopping time.

Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber