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RECIPES/Entrees
Lemon Walnut Chicken over rice--a tasty and tangy entree!
Mrs.
INGREDIENTS
2 T. finely chopped parsley
2 T. finely chopped walnuts
1/4 t. grated lemon zest
4 medium skinless, boneless chicken breasts pounded to 1/2 inch thickness
2 t. flour
1/2 t. salt
1/2 t. black pepper
1 T. extra-virgin olive oil
3 T. diced shallots
1/2 c. low-sodium chicken broth
1 T. fresh lemon juice
1 1/4 c. brown rice, steamed
Instructions
Mix together the parsley, walnuts and lemon zest, set aside. Dust the chicken breasts with flour and season with the salt and pepper. In a large skillet, on medium, heat the oil. Add the shallots and saute until the become translucent. (about one minute). Push the shallots to the side of the pan an add the chicken, cooking until golden brown on each side (about 2 minutes per side). Pout the chicken broth into the pan. Cover and let simmer over low heat until the juices run clear when the chicken is pierced (about 3-4 minutes). Use tongs to transfer the chicken to a serving dish, leaving the liquids and shallots in the pan. Bring to a boil over medium heat then stir until thickened, about 1 minuts. Pout the sauce over the chicken and serve over the rice. (Use a food processor to chop the parsley and walnuts to save time).
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RECIPE FACTS

Servings: 4

Nutritional information per serving

293 calories, 36 g. protein, 19 g. carbs 8 g fat

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