On a budget and don’t want to break the bank with calories? This tender chicken in luscious lemon-Dijon sauce is a restaurant quality dish that’s just under 400 calories! Impress your guests with this low-calorie skillet dinner and be sure to tag us @ratiofood when you share it on social.
INGREDIENTS
- 3 teaspoons Dijon mustard
- 1 teaspoon finely chopped fresh rosemary plus 2 sprigs rosemary
- 2 teaspoons finely chopped garlic
- 2 teaspoons lemon juice
- 6 bone-in chicken thighs, skin removed (about 1 1/2 lb)
- 1/4 teaspoon salt
- 1 tablespoon olive oil
- 1/2 cup finely chopped onion
- 1/2 cup dry white wine (such as Sauvignon Blanc)
- 1 1/2 cups Progresso™ reduced sodium chicken broth (from 32-oz carton)
- 1 tablespoon butter
- 1 tablespoon Gold Medal™ all-purpose flour
- 1 tablespoon chopped Italian (flat-leaf) parsley
STEPS
1. In small bowl, mix 2 teaspoons of the mustard, the chopped rosemary, garlic and 1 teaspoon of the lemon juice. Rub mixture all over chicken thighs; season with salt.
2. In 12-inch nonstick skillet, heat oil over medium heat. Add thighs; cook 4 minutes on each side until brown. Add onion; cook 2 to 3 minutes or until just softened. Add white wine; stir to deglaze bottom of pan. Add broth and sprigs of rosemary; increase heat to medium-high; heat to simmering. Reduce heat to medium-low; cover and simmer 10 to 13 minutes or until juice of chicken is clear when thickest part is cut to bone (at least 165°F). Remove chicken to plate, and keep warm.
3. Strain cooking liquid; discard solids. Heat butter in same skillet over medium heat. Stir in flour until smooth; cook 1 minute, stirring constantly, until mixture is lightly browned and bubbling. Slowly add cooking liquid; beat with whisk to combine. Add remaining 1 teaspoon mustard and remaining 1 teaspoon lemon juice; cook 1 to 2 minutes or until slightly thickened. Spoon some of sauce over chicken; top with parsley. Serve remaining sauce on the side.
TIPS FROM OUR DIETITIAN
Tip 1: Swap ½ cup of broth for white wine if you prefer to avoid cooking with alcohol.
Tip 2: Chicken thighs provide more flavor since they do contain slightly fattier than a chicken breast. If you can’t source chicken thighs, you can use a skinless, boneless chicken breast.
Tip 3: To keep the dish dairy free, you can swap butter with a dairy-free alternative.
NUTRITION
†Net Carbs = 4g Total Carbohydrate – 0g Fiber – 0g Sugar Alcohols
Special thanks to Betty Crocker for this tasty holiday recipe.
*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.
