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Weight Watcher's Lemon Walnut Chicken Recipe Video
|Parsley||2 Tablespoon, chopped|
|Walnuts||2 Tablespoon, toasted and chopped|
|Lemon zest||1⁄4 Teaspoon|
|Skinless boneless chicken breast||4 Medium, pounded, 0.5 inch thick|
|Whole wheat flour||2 Teaspoon|
|Olive oil||1 Tablespoon|
|Shallots||3 Tablespoon, diced|
|Fat free low sodium chicken broth||1⁄4 Cup (4 tbs)|
|Lemon juice||1 Tablespoon|
|Lemon wedges||4 (Garnish)|
|Basmati brown rice||1⁄4 Cup (4 tbs), steamed|
Calories 667 Calories from Fat 190
% Daily Value*
Total Fat 23 g34.9%
Saturated Fat 3.1 g15.7%
Trans Fat 0.1 g
Cholesterol 199.5 mg
Sodium 746.6 mg31.1%
Total Carbohydrates 30 g10.2%
Dietary Fiber 3.9 g15.7%
Sugars 1.3 g
Protein 86 g171.7%
Vitamin A 32.4% Vitamin C 68.2%
Calcium 10.6% Iron 24.8%
*Based on a 2000 Calorie diet
# Dust chicken with flour; season with salt and pepper.
# In a large skillet, heat olive oil over medium-high heat; sweat shallots.
# Push shallots to one side of pan.
# Add chicken breasts; cook until golden (2 minutes per side).
# Pour chicken broth and lemon juice into pan.
# Cover and simmer 3-4 minutes.
# Use tongs to transfer chicken to a serving dish, leaving the liquid and shallots in the pan.
# Bring the liquid to a boil over medium-high heat, stir until thickened (1 minutes).
# To complete the dish, stir in the parsley mixture, pour the sauce over the chicken, and serve over rice with lemon wedges.