Lemon Thyme Chicken

Lemon Thyme Chicken

Saucy and moist, bright and lemony, this crowd-pleasing dish brings chicken to a whole new level of flavor.

Ingredients

  • 1 tablespoon vegetable oil
  • 1.5 pounds chicken breast, sliced into strips (about 3-4 breasts)
  • 8 ounces Baby Bella mushrooms, sliced
  • 1 bunch asparagus, sliced and fibrous ends removed
  • 2 tablespoons flour (or Tapioca flour for gluten-free)
  • 1.5 cups water
  • 1/4 tsp garlic powder
  • 3/4 tsp salt, divided
  • 1 tsp lemon zest (outermost bright yellow peel, about 1/2 lemon)
  • 2 tablespoons fresh lemon juice, about 1/2 lemon
  • 1 tsp dried thyme
  • lemon wedges for garnish
  • 2 cups brown rice, prepared per package instructions

Makes 6

Directions

  1. Prepare brown rice per package instructions.
  2. Add oil to a large skillet over medium-high heat. Add in strips of chicken, lightly season both sides with about 1/8 tsp of the allotted salt for this recipe.
  3. Cook for 5-7 minutes, flipping throughout, until no longer pink.
  4. Add in mushrooms and asparagus and cook for 3-4 minutes more.
  5. Sprinkle in flour and stir to combine.
  6. Allow flour to cook for 1-2 minutes then add in water, garlic powder, remaining salt, lemon zest, lemon juice and dried thyme.
  7. Stir to combine, bring to a gentle simmer and continue to cook for 3-5 minutes until sauce is thickened slightly.
  8. Serve chicken and vegetables with 1/3 cup of rice on top. Garnish with lemon wedge if desired.

Tip: Zest refers to the outermost brightly colored skin of citrus fruits such as lime, lemon and orange. You can use a zester tool or the fine small side of a cheese grater. It adds bright fresh flavor to any dish. Avoid zesting the white pith just beneath the skin as it can be bitter.
Tip: Try serving a small “scoop” of rice OVER your dish rather than under it. This way you’ll get some rice with each bite and lower your carbohydrate intake.

Nutrition facts

Serves 6

calories: 349

calories from fat: 66

total fat: 7.4g

saturated fat: 0.7g

trans fat: 0.0g

cholesterol: 97mg

sodium: 431mg

potassium: 637mg

carbohydrates: 29.7g

dietary fiber: 2.5g

sugars: 1.5g

protein: 40.9g

Photograph by Kelly Dabel. All rights reserved. Used with permission.
Disclaimer: Type2Diabetes.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.

Comments

Poll