Charred Lemon Chicken
Pine Nut and Zucchini Pilaf
Ingredients
- 1 lb boneless, skinless chicken thighs
- ¼ tsp salt
- ¼ tsp pepper
- 1 Tbsp olive oil
- 1 lemon, halved crosswise
- 1 Tbsp butter, cubed
- 1½ Tbsp minced garlic
- ¼ cup white wine (or use low-sodium chicken broth)
- 1½ Tbsp capers
- 2 Tbsp chopped fresh parsley
Instructions
- Sprinkle chicken with salt and pepper. Cook chicken in hot oil in a large skillet over medium-high heat 3 to 4 minutes per side. Remove chicken from skillet; keep warm.
- Place lemon, cut sides down, in skillet; cook 2 minutes or until browned. Remove from skillet.
- Add butter and garlic; cook 30 seconds. Stir in wine, scraping skillet to loosen browned bits; return chicken to skillet, and stir in capers. Cook 2 to 3 minutes or until chicken is done and sauce is slightly thickened.
- Return lemons to skillet; sprinkle with parsley.
Side Dish Ingredients
- 1 (8.5-oz) pouch microwavable seven-whole-grains mix (such as Seeds of Change)
- ½ tsp minced garlic
- 1 Tbsp olive oil
- 1 cup coarsely chopped zucchini
- ¼ tsp dried oregano
- 1 Tbsp pine nuts
- ¼ tsp salt
Side Dish Instructions
- Cook whole grains according to package directions.
- Cook garlic in hot oil in a large skillet over medium-high heat, stirring constantly, 30 seconds. Add zucchini and oregano; cook 8 minutes or until browned.
- Add nuts and salt; cook 2 to 3 minutes or until nuts are toasted. Stir in grains.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
302
|
278
|
580
|
| Fat (g) | 19 | 16 | 35 |
| Sat. Fat (g) | 6 | 1 | 7 |
| Protein (g) | 28 | 5 | 33 |
| Carb (g) | 1 | 30 | 31 |
| Fiber (g) | 0 | 4 | 4 |
| Sodium (mg) | 411 | 387 | 798 |
Quick & Healthy Meal Plan
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