This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"It is a scientific fact that your body will not absorb cholesterol if you take it from another person's plate."
-Dave Barry, American Humorist
This is a really quick and easy recipe. There are a lot of variations that you might be able to think of with different flavors. You could use tarragon and red grapes and a little orange juice and mustard with thyme works well. Don't be afraid to experiment.
Servings: 2 | Serving size: 1 chicken breast
Cooking Time: 30 Minutes
This recipe can be multiplied by 2.
Doubling this recipe requires making two batches in separate skillets. Leftovers do not keep well.
|1/4 cup||2% milk|
|1/2 Tbsp||all purpose flour|
|1 tsp||unsalted butter|
|2||4 ounce chicken breasts (boneless)|
|1/4 cup||fresh lemon juice|
|1/2 ounce||low-fat goat cheese|
|2 Tbsp||white wine|
|12||white grapes (sliced in half)|
|2 tsp||fresh dill|
Pre-heat the oven to 200° F.
Whisk the flour into the milk until smooth. Set aside.
Melt the butter in a large non-stick skillet over medium heat. Add the garlic and cook for one minute. Do not let it turn brown or it will be bitter.
Reduce the heat to medium-low and add the chicken breasts. Cook them on both sides until lightly browned. Add 1/4 cup of the lemon juice and cook for about one minute.
Place the chicken breasts in a small roasting pan in the oven.
Deglaze the pan with the remaining lemon juice and white wine. Reduce the amount of sauce by 1/2. Remove the pan from the heat. Place 2 tablespoons of the sauce into the milk and whisk slowly.
Reduce heat to low. Add the milk mixture to the pan and whisk in the goat cheese.
Add the chicken from the oven and any juice in the roasting pan to the sauce. Toss in the grapes and cook for about 4 - 5 minutes until heated through.
Serve over Plain Mashed Potatoes and sprinkle the dill over the top of the chicken.
Serving size: 1 chicken breast
|Calories 236||Calories from Fat 54|
|% Daily Value|
|Total Fat 6g||9%|
|Saturated Fat 3g||17%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 12g||4%|
|Dietary Fiber 0g||2%|
|Vitamin A 6%||Vitamin C 34%|
|Calcium 9%||Iron 7%|
|Vitamin K 5 mcg||Potassium 479 mg|
|Magnesium 46 mg|