Lemon Chicken with Parmesan Leeks and Peas

The Recipe's Story

 

My husband really likes sauces on a dish and I do agree it makes a dinner feel more fancy. I have been dappling in creating pan sauces because they are fast, flavorful, and I can make them lower in calories by using chicken broth or wine as a base. This dish has a thick citrus sauce that is almost like gravy. It makes the chicken dish extra special and only takes 8 extra minutes to complete.

 

The vegetables in this dish are packed with vitamins and minerals. Leeks have more than half your daily vitamin K and are a good source of vitamin A, C, B6, iron,  magnesium and folate. Leeks are also an allium vegetable. In the same family as garlic and onions, leeks are high in flavonoid kaempferol which promote cardiovascular health. Peas are a good source of vitamin K, A, C, B1, B2, and  B6 as well as magnesium, fiber, folate, phosphorus, and tryptophan. Adding the Parmesan cheese gives a huge flavor boost to the vegetables and using olive oil to saute them in adds omega 3. Chicken is a low fat meat with will keep you full and give your body the essential protein it needs to function.

 

Lemon Chicken

2 (4 oz.) chicken cutlets, tenderized

1/8 tsp. salt

1/8 tsp. pepper

1 T flour

1 T olive oil

1/2 cup sweet white wine such as a Riesling

1/2 lemon, thinly sliced

1 T fresh lemon juice

1 and 1/2 tsp. butter

1 tsp. fresh or dried parsley

 

1. In a medium skillet, heat the olive oil over medium-high heat. Pat the chicken dry and season with salt and pepper. Place the flower in a shallow dish and dredge the chicken until it is coated on all sides.

 

2. Add the chicken to the skillet and cook for about 4 minutes on each side until cooked through; remove the chicken.

 

3. Add the wine to the skillet and bring to a boil. Use a wooden spoon to scrape any brown bits from the bottom.

 

4.  Add the chicken back to the pan along with the lemon slices and juice. Turn the pan onto high heat and cood, stirring, until the liquid is reduced to the consistence of syrup, about 3 min. Remove from the heat and add the butter, stirring until melted. Serve the chicken with the glaze drizzled onto and garnish with parsley.

 

Servings: 2

Calories: 299 per serving

 

Parmesan Leeks and Peas

 

1 cup leeks, cup lengthwise and into rounds

1 cup frozen peas

1 tsp. olive oil

1/2 tsp. salt

1/4 tsp. pepper

2 T Parmesan cheese, grated

 

1. In a medium skillet, heat olive oil over medium-low heat.

 

2. Add the leeks to the skillet and season with salt and pepper. Cook the leeks for 2 minutes, then add the peas, stirring to combine. Cook the vegetables an addition 4 minutes until the leeks are tender and the peas are warm.

 

3. Remove the skillet from the heat. Toss the vegetables with Parmesan cheese and serve warm.

 

Servings:2

Calories:116 per serving