Lemon Dill Chicken

Hi Guys- I am currently home sick from work. The WORST. Like literally, the worst, because you don't feel good, nothing is on TV, and you just feel like doing something, ANYTHING, but you can't. So, to make my sick day better, I wanted to tell you all about the dinner I made last night.

Yes- you heard right, for the first time in Skinny Mission history, I MADE a healthy dinner. From scratch! The reason that I don't cook, isn't because I can't cook...it's just I don't have the time, and can order delivery or a multitude of other reasons. However, my repertoire of dishes all include: mass amounts of cheese, pasta, maybe some chicken, and then for good measure, I throw some more cheese on top. I can't do this type of cooking anymore though. So, I found a healthy recipe off of eatingwell.com (Thanks, Eszter!) and decided to make Katie, Adina and John, Lemon Dill Chicken with Asparagus and Brown Rice. Now, I obviously doubled the recipe. If you are having people over, you need to make sure they leave full and have plenty for seconds. This mentality may either come from my Italian background, or my father's catering business- either way "Too much is always enough" except for when we are talking calories. :) So, I just chose to eat a little less of the portions of food I made. This takes a little will power, but its kind of fun in a weird way too.

The food came out great! if I do say so myself. (Yes, it came out great with an exclamation point, that's one above great, no exclamation point). It was very flavorful- which I was surprised me, since I rarely think of healthy food as flavorful. My mom says that that's healthy food's shtick though- lots of flavor. And, I am more than okay with that. I think that I am going to try make something new and delicious every Sunday. I think that would just be great. Also, I hope that you all have recognized that this entire post is part of Power Week 2010. So, just check that off my list!!

This is the recipe I used. I put in purple my own notes. It will be like the potions book Harry gets in the 6th book with all of Snape's notes. Consider me your half blood prince princess.

Ingredients

Please note: I made dinner for four people.

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds) I got two packs of chicken- the lean, thin kind. I cooked one and half packs and put the other half in the freezer.
• Salt & freshly ground pepper, to taste
• 3 teaspoons extra-virgin olive oil, or canola oil, divided I ended up using enough to cover the pan because this amount would not allow you to really cook. So cover the pan, and then put a little more in step two.
  
• 1/4 cup finely chopped onion I bought one of those big white onions...used half and saving half for another day.
  
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth I put like 1 and a half.
  
• 2 teaspoons flour I put four.
  
• 2 tablespoons chopped fresh dill, divided I just cut up a whole bunch. No real rhyme or reason. I took into full account that dill was in the name of the dish. You probably should too.
  
• 1 tablespoon lemon juice I got one of those lemon juice squeezie things but then I also bought lemon.
  

Ok, as you can see I kind of used arbitrary amounts. Whatever looks good to you. I mean, you can tell what's going to be enough.

Preparation

1. Season chicken breasts on both sides with salt and pepper. I put the salt and pepper in a bowl and then kind of just rubbed it on. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Again, I just covered the pan with a layer of oil. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. I didn't have foil...it was fine. I also don't really know what "tent with foil" is supposed to mean. Just keep it near the oven...it will keep warm.
   
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. Ok... I don't have a wisk...so I just threw the broth, flour, dill and lemon juice in a bowl and kind of mixed it. And then just put it in the pan, and kind of stirred every once in a while.
   
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. I really did this. Transfer the chicken to a warmed platter. Just put it on a plate, who is anybody kidding? "Warmed Platter'...ha Season sauce with salt and pepper and spoon over the chicken. I didn't have so much left over sauce...something to think about for next time. I just put what I had left on top. Garnish with the remaining 1 tablespoon chopped fresh dill. I also bought a lemon and garnished with that. It just need that extra touch. Plus cut up lemons are so delightfully pretty.
   

Nutrition

This is all probably no longer true- since I messed with the recipe a little. But its a good gauge.
Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.

Nutrition Bonus: Selenium (30% daily value).

Exchanges: 3 very lean meat, 1 fat

Also, I put some oil, salt and pepper on the asparagus and put it in the oven for a little bit. Then, I made some Success: Brown Rice in a bag. I just followed the directions on the box and asked John when it looked done.

Since it was a dinner party...I also bought some Skinny Cow Mint Icecream Flying Saucer things. VERY GOOD. Highly recommended. Only 140 calories.

That's it. Pics to come soon...