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Nutrition Facts
Nutrition facts per serving:
- Calories 193
- Protein(gm)28
- Carbohydrate(gm)9
- Fat, total(gm)5
- Cholesterol(mg)66
- Saturated fat(gm)1
- Monosaturated fat(gm)3
- Polyunsaturated fat(gm)1
- Dietary Fiber, total(gm)1
- Sugar, total(gm)2
- Vitamin A(IU)875
- Vitamin C(mg)18
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)13
- Pyridoxine (Vit. B6)(mg)1
- Folate(µg)40
- Cobalamin (Vit. B12)(µg)0
- Sodium(mg)231
- Potassium(mg)574
- Calcium(DV %)40
- Iron(DV %)2
Pan-Roasted Chicken with Shallots
Ingredients
- 8 shallots or 1 large onion
- 4 medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
- Salt and ground black pepper
- 1 tablespoon olive oil
- 1 medium zucchini, halved lengthwise and cut into 1/4-inch slices
- 1/4 cup snipped fresh parsley
Directions
Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes.
Turn chicken. Add shallots to skillet.Cook for 8 to 10 minutes more or until chicken is no longer pink (170 degrees F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking. Reduce heat to medium low if chicken or shallots brown too quickly.
Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.
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Tip:
LUNCH:
Chop up any leftover cooked chicken and zucchini and stir it into your low-sodium, broth-based, canned soup. Chunks of fresh chicken and vegetables adds more flavor to boring soups, and increases your protein intake.
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