Lemon Thyme Chicken With Sautéed Squash Ribbons

Ingredients

Lemon Thyme Chicken

  • 1 3/4 lb boneless, skinless chicken breasts
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1 tablespoon canola oil
  • 2 tablespoons lemon juice
  • 3/4 cup white wine
  • 1 (14-oz) can reduced-sodium chicken broth
  • 8–10 whole sprigs fresh thyme
  • 4–6 whole sprigs fresh oregano
  • 1 tablespoon cornstarch
  • 2 tablespoons water

Sautéed Squash Ribbons

  • 1–2 medium zucchini
  • 2–3 medium yellow squash
  • 1 tablespoon butter
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon pepper
  • Lemon Thyme Chicken With Sauted Squash Ribbons.jpg

Directions

Meal Time - 30 minutes, Serves 4

Cooking Sequence

  • Prepare chicken through step 2 - 15 minutes
  • While chicken cooks, prepare squash; complete chicken and serve - 15 minutes

Lemon Thyme Chicken

  1. Preheat large sauté pan on medium-high 2–3 minutes. Season chicken with salt and pepper (wash hands). Place oil in pan and then add chicken; cook 2–3 minutes on each side or until lightly browned.
  2. Stir in lemon juice, wine, broth, thyme, and oregano; cover. Cook and stir 8–10 minutes, turning chicken occasionally, or until 165°F. Remove chicken, thyme, and oregano from pan.
  3. Combine cornstarch and water until smooth; pour into pan and bring to a boil. Cook and stir 2–3 minutes or until thickened. Slice chicken, top with sauce, and serve.
CALORIES (per 1/4 recipe) 300kcal; FAT 8g; CHOL 110mg;
SODIUM 490mg; CARB 4g; FIBER 0g; PROTEIN 41g;
VIT A 0%; VIT C 6%; CALC 2%; IRON 8%
 

Sautéed Squash Ribbons

  1. Cut zucchini and squash thinly, using vegetable peeler, down length of squash until reaching seeds. Rotate squash and continue cutting ribbons until only seeds remain.
  2. Preheat large sauté pan on medium-high 2–3 minutes. Place butter in pan and then add garlic; cook and stir 2–3 minutes or until softened.
  3. Add squash ribbons, salt, and pepper; cook and stir 3–4 minutes or just until tender. Serve.
CALORIES (per 1/4 recipe) 40kcal; FAT 3g; CHOL 10mg;
SODIUM 140mg; CARB 4g; FIBER 1g; PROTEIN 1g;
VIT A 15%; VIT C 8%; CALC 2%; IRON 2%

Shopping List

Meat

  • 1 3/4 lb boneless, skinless chicken breasts

Produce

  • 1–2 medium zucchini
  • 2–3 medium yellow squash
  • 1 lemon
  • 1-oz bag fresh thyme
  • 1-oz bag fresh oregano
  • 1/2 teaspoon minced garlic

Dry Grocery

  • 1 (14-oz) can reduced-sodium chicken broth
  • 1 tablespoon cornstarch
  • 3/4 cup white wine

From Your Pantry

  • 1 tablespoon butter
  • 1 tablespoon canola oil
  • 1 teaspoon kosher salt