Tuesday, April 19, 2016

Skillet Chicken with Roasted Carrots

I have an app on my phone called MYFitnessPal. They send me exercises, recipes, and hits to loose weight. This is the one for today.  I loved it. It is only 377 calories. I used chicken tenders, so I probably didn't have a whole chicken breast. This is how I adapted it for two people.

Printable Version Ingredients:
1 tablespoon olive oil
4 (6 ounce) skinless, boneless chicken tenders
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 cup baby carrots
2 small red potatoes, halved (I used medium size potatoes and cut them in quarters
1 tablespoon chopped fresh thyme
1/2 lemon, thinly sliced and seeded
1 cup whole milk
1 tablespoon flour 1 teaspoon lemon zest
1/2 cup chicken stock
1/3 cup fresh flat-leaf parsley

Preheat oven to 425 degrees F.
Place a large skillet over medium-high heat. Add oil, swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to skillet. Cook 5 minutes on one side and 2 minutes on the other side. Remove chicken from pan. Place potatoes and carrots, cut side down, in pan. Sprinkle with thyme. Place pan in oven and bake 10 minutes. Return chicken to pan and top with lemon slices. Bake for 12 minutes. Remove pan from oven. Place chicken and vegetables on a plate while you make the sauce. Combine 1 cup milk, flour, and lemon zest in a bowl. Return pan to medium-high heat. Do not wipe out pan. Add flour mixture to pan. Allow to thicken and scrape the bottom to loosen brown bits. Cook until thickened. Add chicken stock and cook until desired thickness. Add remaining salt and pepper. Add the chicken and vegetables to the pan. Sprinkle with parsley. I cooked an additional 3 minutes because my potatoes weren't done.

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