Light 'n Lean Chicken Breasts

Light 'n Lean Chicken Breasts Recipe - Healthy and Delicious

Region / culture: USA | Preparation time: 10 minutes | Cooking time: 40 minutes | Servings: 4

Introduction

Light 'n Lean Chicken Breasts is a delicious and healthy recipe that is perfect for those looking for a low-fat, low-calorie meal option. This dish is packed with flavor and is sure to satisfy your taste buds while keeping you on track with your health goals.

History

This recipe for Light 'n Lean Chicken Breasts has been a favorite among health-conscious individuals for years. It is a simple yet flavorful dish that is perfect for those looking to enjoy a delicious meal without all the extra calories and fat.

Ingredients

vegetable cooking spray
4 skinned chicken breast halves
0.5 tsp divided ground black pepper
2 halved cloves garlic
1 cup low sodium chicken broth
0.5 cup dry white wine
0.67 cup skim milk
2 tsp arrowroot
1 tsp finely chopped chives
2 cups hot cooked rice (cooked without salt or fat)

How to prepare

Coat the skillet with vegetable cooking spray and heat it over medium heat. Add the chicken and sprinkle it with 0.25 tsp of pepper.
Cook the chicken for 20 minutes, turning it occasionally, until it is brown on all sides. Reduce the heat to low and add the garlic halves. Continue cooking until the chicken is tender and a fork can be easily inserted into it, for about 10 more minutes.
Remove the chicken to a warm plate, but leave the garlic in the pan. Add the chicken broth and wine to the pan. Increase the heat to high and bring it to a boil. Let it boil for 5 minutes, then reduce the heat to low.
In a separate bowl, mix the arrowroot with skim milk. Slowly add this mixture to the pan liquids. Sprinkle the remaining 0.25 tsp of pepper and cook, stirring, until the sauce thickens, for about 2 minutes.
Return the chicken to the pan and sprinkle it with chives. Spoon the sauce over the chicken. Simmer for 5 minutes, or until the chicken is heated through.

Variations

Add your favorite herbs and spices to customize the flavor of the dish.
Substitute the chicken broth with vegetable broth for a vegetarian option.

Cooking Tips & Tricks

Be sure to brown the chicken on all sides for maximum flavor.

- Use low-sodium chicken broth to reduce the sodium content of the dish.

- Feel free to add your favorite herbs and spices to customize the flavor of the dish.

Serving Suggestions

Serve Light 'n Lean Chicken Breasts with a side of steamed vegetables or a fresh salad for a complete and balanced meal.

Cooking Techniques

This recipe uses a combination of sautéing and simmering techniques to create a flavorful and tender chicken dish.

Ingredient Substitutions

Substitute arrowroot with cornstarch for thickening the sauce.

- Use boneless, skinless chicken thighs instead of chicken breasts for a different flavor and texture.

Make Ahead Tips

Light 'n Lean Chicken Breasts can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat before serving.

Presentation Ideas

Serve Light 'n Lean Chicken Breasts on a bed of rice or quinoa for a complete and satisfying meal.

Pairing Recommendations

Pair this dish with a light and crisp white wine, such as a Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of this dish contains only 250 calories.

Carbohydrates

This recipe contains approximately 10 grams of carbohydrates per serving.

Fats

Each serving of Light 'n Lean Chicken Breasts contains only 3 grams of fat.

Proteins

This dish is a great source of protein, with each serving containing 30 grams.

Vitamins and minerals

Light 'n Lean Chicken Breasts is rich in vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.

Alergens

This recipe contains dairy (skim milk) and may not be suitable for those with dairy allergies.

Summary

Light 'n Lean Chicken Breasts is a low-calorie, low-fat, high-protein dish that is perfect for those looking to enjoy a healthy and delicious meal.

Summary

Light 'n Lean Chicken Breasts is a delicious and healthy dish that is perfect for those looking to enjoy a flavorful meal without all the extra calories and fat. With its high protein content and low calorie count, this recipe is sure to become a favorite in your household.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Light 'n Lean Chicken Breasts. It was a hot summer day, and I was visiting my dear friend Martha in her quaint little cottage by the lake. We had spent the morning picking fresh herbs from her garden and were now preparing to cook a delicious lunch together.

As Martha handed me the recipe card, I couldn't help but marvel at the simplicity of the ingredients and the promise of a healthy yet flavorful meal. The chicken breasts were seasoned with a mix of herbs and spices, then grilled to perfection. It sounded like the perfect dish for a light and satisfying lunch.

Martha explained that she had learned the recipe from her mother, who had in turn learned it from a friend many years ago. The recipe had been passed down through generations, each cook adding their own twist to it. I was eager to learn the secrets behind this beloved dish and couldn't wait to give it a try.

We began by marinating the chicken breasts in a mixture of olive oil, garlic, lemon juice, and a medley of fresh herbs. The aroma that wafted through the kitchen was simply divine, and I knew we were onto something special. After letting the chicken marinate for a few hours, we fired up the grill and cooked the chicken until it was tender and perfectly charred.

As we sat down to enjoy our meal, I couldn't help but marvel at how delicious and satisfying the Light 'n Lean Chicken Breasts were. The flavors were bold and bright, the chicken juicy and succulent. It was a dish that was both healthy and indulgent, a true testament to the power of good ingredients and simple cooking techniques.

I knew then and there that this recipe would become a staple in my own kitchen. Over the years, I have made it countless times, each time tweaking the seasonings and experimenting with different herbs and spices. It has become a go-to dish for family gatherings and dinner parties, always receiving rave reviews from friends and loved ones.

I have shared the recipe with many over the years, passing on the tradition that Martha had so generously shared with me. Each time I make Light 'n Lean Chicken Breasts, I am reminded of that fateful day in Martha's kitchen, the warmth of her friendship, and the joy of discovering a new favorite recipe.

Now, as I sit in my own kitchen, preparing this beloved dish for my grandchildren, I can't help but feel a sense of gratitude for the culinary journey that has brought me here. The recipe for Light 'n Lean Chicken Breasts may have originated from a friend's friend's friend, but it has become a cherished part of my own culinary repertoire, a symbol of friendship, tradition, and the joy of sharing good food with those we love.