Featured Recipe: Lemon Walnut Chicken
- 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!
Prep Time: 30 minutes
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
- Preheat oven to 400°F.
- 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.
- 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.
- 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.