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Pan-Roasted Chicken with Shallots

Makes: 4 servings
Serving size: 1 chicken breast and about 1/3 cup vegetables
Start to Finish 20 mins
Pan-Roasted Chicken with Shallots
Ingredients
  • 8  shallots or 1 large onion
  • 4  medium skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
  •  Salt and ground black pepper
  • 1  tablespoon  olive oil
  • 1  medium zucchini, halved lengthwise and cut into 1/4-inch slices
  • 1/4  cup  snipped fresh parsley
Directions

1. Peel shallots; halve small shallots and quarter large shallots. If using onion, cut into thin wedges (should have 1 cup shallots or onion wedges); set aside. Sprinkle chicken lightly with salt and pepper. In a large skillet, heat oil over medium-high heat. Reduce heat to medium. Add chicken; cook for 2 minutes.

2. Turn chicken. Add shallots to skillet.Cook for 8 to 10 minutes more or until chicken is no longer pink (170 degrees F), stirring shallots frequently and turning chicken, if necessary, to brown evenly. If necessary, add additional oil to prevent sticking. Reduce heat to medium low if chicken or shallots brown too quickly.

3. Transfer chicken and shallots to a serving platter. Cover to keep warm. Add zucchini to skillet. Cook and stir for 3 to 5 minutes or until crisp-tender. Add to platter with chicken. Sprinkle with parsley.

From the Test KitchenLUNCH:
  • Chop up any leftover cooked chicken and zucchini and stir it into your low-sodium, broth-based, canned soup. Chunks of fresh chicken and vegetables adds more flavor to boring soups, and increases your protein intake.
Nutrition Facts (Pan-Roasted Chicken with Shallots)
  • Servings Per Recipe 4,
  • cal. (kcal) 193,
  • Fat, total (g) 5,
  • chol. (mg) 66,
  • sat. fat (g) 1,
  • carb. (g) 9,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 1,
  • sugar (g) 2,
  • pro. (g) 28,
  • vit. A (IU) 875,
  • vit. C (mg) 18,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 13,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 40,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 231,
  • Potassium (mg) 574,
  • calcium (mg) 40,
  • iron (mg) 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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