Light 'N Lean Chicken

ChickenDairy
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Ingredients

  • 4 broiler-fryer chicken breast halves, skinned, visible fat removed ⓘ
  • 1/2 Tbsp. pepper, divided ⓘ
  • 2 cloves garlic, halved ⓘ
  • 1 c. low sodium chicken broth ⓘ
  • 1/2 c. dry white wine ⓘ
  • 2/3 c. skim milk ⓘ
  • 2 Tbsp. arrowroot ⓘ
  • 1 Tbsp. finely chopped chives ⓘ

Instructions

  1. Spray nonstick frypan with reduced calorie vegetable cooking spray.
  2. Heat to medium temperature.
  3. Add chicken and sprinkle with 1/4 tablespoon of the pepper.
  4. Cook, turning, about 20 minutes or until brown on all sides.
  5. Reduce temperature to low.
  6. Add garlic halves and continue cooking until fork can be inserted in chicken with ease, about 10 minutes more.
  7. Remove chicken to warm plate, leaving garlic in pan.
  8. Add chicken broth and wine.
  9. Over high temperature, bring to a boil.
  10. Continue boiling about 5 minutes. Reduce temperature to low.

Nutrition & Diet Analysis (per serving)

411 kcal 21% DV
Protein Fat Carbs

Macronutrients

Protein 14g 28% DV
Total Fat 8.4g 11% DV
Carbs 69.4g 25% DV
Fiber 9g 32% DV
Sugar 13.4g 27% DV

Electrolytes

Sodium 589mg 26% DV
Potassium 1008.3mg 21% DV
Cholesterol 14.8mg 5% DV

Vitamins & Minerals

Vitamin A 908.8mcg 100% DV
Vitamin C 189.6mg 100% DV
Vitamin D 0.5mcg 3% DV
Calcium 332mg 26% DV
Iron 7.6mg 42% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

pepper arrowroot chives chicken broth white wine milk garlic chicken

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