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I love meat with a good sauce that I can serve over rice or pasta. This chicken recipe has a clean, light and zesty sauce that was great served over some healthy brown rice. It made for a hearty, delicious meal that was still low-fat. I served it with the Creamed Kale and Mushroom dish that I blogged about a couple of days ago. These dishes taste and look wonderful together and you can share the lemon zest and grated parmesan between the two dishes.

Lesson learned: I was recently watching an episode of Bobby Deen’s “Not My Mama’s Meals” and he had a meat expert on. This person shared that it was good to be cautious about when you add pepper to your dishes as it burns easily and then the flavor gets very bitter. You’ll notice I add the pepper later in my recipe below.

Lemon Basil Chicken

4 boneless, skinless chicken thighs

1 tbsp olive oil

3 cups turkey stock or chicken broth

zest and juice of half a lemon

salt

pepper

2 tbsp fresh basil, finely diced

3 cloves garlic, pressed or dicedd

1/4 parmesan cheese, grated

1/8 cup capers

Heat oil in pan over medium-high heat. This is a good chance to use your cast iron or stainless steel pans as you’re going to deglaze the pan, so no need for a non-stick pan. Season chicken with salt on both sides and add to your pan. Sear on both sides about 3-4 minutes per side. Remove pan from heat, remove chicken and put on oven safe plate. Put chicken in the oven at 180 degrees. Don’t worry if your chicken is still pink. It’s not done cooking. Put pan back over medium heat and add turkey stock or chicken broth and lemon juice. Cook at a low boil scraping meat bits off bottom of pan for about 15 minuts until reduced to about 1/3 of original volume. Add lemon zest, pepper, basil, garlic, parmesan and capers. Return chicken to pan and cook for 5-7 minutes more while spooning sauce over chicken. Serve over rice. I used brown rice.

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