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Featured Recipe: Lemon Walnut Chicken

04.18.2015

- By Keri Glassman, Nutritious Life™

The tangy sour flavor of lemon, the sweet twist of tarragon and the subtle crispness of white wine combine for a flavorful punch in your mouth. Chicken breast is a great source of lean protein, giving you less saturated fat than beef or pork. The walnuts in this dish add a slight crunch to this zesty meal while delivering a powerful punch of omega 3 fatty acids. So go on, have chicken for another night—just do it in this fun, flavorful way!

Servings: 4
Prep Time: 30 minutes

INGREDIENTS

4 boneless, skinless chicken breasts
¼ teaspoon pepper
2 teaspoons canola oil, divided
1 large shallot, chopped
1 tablespoon cornstarch
1 cup low sodium, fat free chicken broth
½ cup white wine
2 fresh lemons, juiced
2 tablespoons lemon zest
1 teaspoon tarragon
¼ teaspoon black pepper
¼ teaspoon granulated sugar
4 fresh lemon wheels
¼ cup walnuts, chopped

DIRECTIONS

  1. Preheat oven to 400°F.
  2. Sprinkle chicken breast with pepper. In large, non-stick sauté pan, heat 1 teaspoon canola oil over high heat and pan-sear chicken for 2 minutes on each side until golden brown. Then, roast chicken in oven for 25 minutes until cooked.
  3. In same sauté pan, heat remaining 1 teaspoon canola oil over medium-high heat. Add shallots and sauté 3-5 minutes until golden. Add cornstarch and stir until incorporated. Add chicken broth, wine, lemon juice and zest, tarragon, pepper and sugar and cook about 5 minutes, stirring often.
  4. Transfer chicken to serving platter, pour sauce over it and top with walnuts and lemon wheels.

This recipe was developed exclusively for the Canola Council of Canada. Original post was published on nutritiouslife.com

About Keri Glassman

Nationally recognized celebrity nutritionist, registered dietitian, healthy cooking expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice and health and wellness brand, as well as The Nutrition School, a 12-week online course created to provide an unprecedented nutrition education and a springboard for building a  successful career as a nutritionist. She is on the advisory board for Yahoo Health, is a contributing editor and advisory board member for Women’s Health Magazine, the Health and Wellness partner for JW Marriott hotels, and contributes monthly to Livestrong.com and Foodnetwork.com. Keri was Lead Nutritionist for Turner’s health and wellness entertainment brand, upwave and the Nutritionist and Judge on the healthy cooking competition show, “Cook Your Ass Off”. She has authored four books, including The New You and Improved Diet and The O2 Diet. Keri is regularly featured on national television programs including The Today Show, Good Morning America, and Access Hollywood Live. 

See Keri on Facebook, Twitter, Instagram and Pinterest!

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