Serves: 4
Time: 15-21 minutes (5 minutes prep time, 10-16 minutes cook time)
For a quick and healthy meal that’s done in less than 30 minutes, this is a favorite. It’s also versatile; you can use different vegetables and seasonings if you need a change. To get a good crispy exterior on the chicken, you actually dredge it in a spice mixture that has flour. Add oil to your skillet and let it get very hot. Add the chicken and cook for just 2-3 minutes on each side (you cook it again, so you just want to get a golden-brown crust right now), and then plate. Add zucchini (or asparagus or another veggie) and cook for only 3 minutes or so, just to soften it up. Now, you deglaze, which means pouring in a liquid (in this case, stock and apple cider vinegar), and scraping up all the little flavorful bits of food on the skillet. Add the chicken back into the skillet and simmer until meat is 165- degrees.
Ingredients:
- 2 tablespoons flour
- 1 teaspoon lemon-pepper seasoning
- 1 teaspoon garlic powder
- ½ teaspoon salt
- 1 ⅓ pounds boneless skinless chicken tenderloin
- 1 tablespoon extra-virgin olive oil
- 3 cups chopped zucchini
- ½ cup chicken stock
- 1 tablespoon apple cider vinegar
Instructions:
1. In a bowl, mix flour, lemon-pepper seasoning, garlic powder, and salt.
2. Dredge the tenderloins in the mixture, until coated.
3. Pour oil into a skillet and heat on medium-high.
4. When hot, add chicken and cook for 2-3 minutes per side, until golden-brown.
5. Plate for now.
6. Add zucchini to the hot skillet and cook, stirring for 3 minutes or so.
7. Pour in stock and vinegar, deglazing by scraping up any stuck-on food bits.
8. Return the chicken to the skillet and simmer on low heat for 5-10 minutes, until chicken reaches 165-degrees.
9. Serve!
Freestyle points: 2
Nutritional Info (¼ recipe per serving)
Total calories: 239
Carbs: 10
Protein: 38
Fat: 5
Fiber: 1
No comments:
Post a Comment