Light N Lean Chicken Breast
Light N Lean Chicken Breast offers a healthy, flavorful meal with tender chicken breasts in a savory garlic and chive sauce, complemented by a light wine broth and served over fluffy rice. Perfect for health-conscious individuals seeking a satisfying yet low-fat dinner option.
Ingredients
Instructions
- Coat a skillet with cooking spray and heat until hot.
- Add chicken breasts and sprinkle with 1/4 teaspoon pepper.
- Cook until browned on both sides.
- Reduce heat to low and add halved garlic cloves.
- Cook for 10 minutes more, until chicken is done.
- Remove chicken from skillet and keep warm.
- Add chicken broth and white wine to the skillet, bring to a boil over high heat, and boil for 5 minutes.
- Reduce heat to low.
- Stir cornstarch into the skim milk and slowly add the mixture to the skillet.
- Sprinkle with remaining 1/4 teaspoon pepper.
- Cook and stir until the sauce thickens.
- Return chicken to the skillet.
- Spoon the sauce over the chicken and sprinkle with chopped chives.
- Simmer for 5 minutes and serve over hot cooked rice.
Tips & Substitutions
For even more flavor, consider marinating the chicken breasts in lemon juice and herbs for an hour before cooking. You can substitute the dry white wine with additional chicken broth or apple cider vinegar if preferred. Fresh herbs like parsley or thyme can also be used in place of chives for a different taste. This dish pairs well with a side of steamed vegetables.
Serving Suggestions
Serve the chicken over the hot cooked rice, allowing the sauce to soak in for added flavor. A fresh green salad or steamed broccoli makes a great side dish to balance the meal. For a comforting twist, you can serve it alongside Grandma's Sour Gravy for added richness.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over low heat until heated through, adding a splash of chicken broth if the sauce has thickened too much. This will help maintain the dish's moisture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Light N Lean Chicken Breast contains roughly 372 calories, with 11g protein, 62g carbohydrates, and 5g fat. It is an excellent source of vitamin C (115% of the Daily Value), iron (23% of the Daily Value), and protein (22% of the Daily Value), and a good source of vitamin A and dietary fiber. Note that it is relatively high in sodium, at 634mg per serving (28% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken breasts for this recipe?
Yes, you can use frozen chicken breasts, but be sure to thaw them completely before cooking to ensure even cooking. It's best to plan ahead and defrost them in the refrigerator overnight for optimal texture and flavor.
What can I substitute for the white wine in this recipe?
If you prefer not to use white wine, you can substitute it with additional low-sodium chicken broth or a splash of apple cider vinegar mixed with water. This will maintain the dish's moisture without compromising flavor.
How can I make this recipe healthier?
To make this dish even lighter, use less cornstarch or replace it with a thickening agent like arrowroot powder. You can also add more vegetables to the sauce, such as spinach or bell peppers, for added nutrients without significantly increasing calories.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).