Tuesday, January 5, 2010

Skinny Chicken (WW Points-4)

Last night, my husband and I enjoyed this yummy, low-calorie chicken dish. I made this in an enameled, cast-iron frying pan.


4 skinless, boneless chicken breasts, all visible fat removed
3/4 Tablespoon extra virgin olive oil
3/4 cup diced red onion
2 cups baby carrots
2 Tablespoons Spices- greek seasoning and pepper, or chicken spice rub
1 cup reduced-sodium chicken broth

Preheat oven to 350 degrees. Heat pan over medium heat. Drizzle in olive oil. Add onions. Rub chicken with spices. Put chicken in the pan, and brown both sides of the chicken, to seal in juices. (About 2 minutes per side.) Add carrots over and around chicken, add broth. Put into oven, bake for 25-35 minutes, until chicken is done. 1 serving is a chicken breast and 1/4 vegetables.

Optional: Once cooked, take carrots and onions, and put into a bowl. Blend together with an immersion blender, adding pan juices spoonful by spoonful as necessary. Veggies should be the consistency of mashed potatoes.

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