Braised Chicken Breasts with Lentils and Asparagus
- Number of Servings: 4
Ingredients
4 Boneless, skinless chicken breasts (5oz each), fat trimmed1 Tbsp chopped fresh thyme leaves, divided1 Tsp minced orange zest, divided1/2 Tsp of Ground black pepper, divided1 Tbsp Extra Virgin Olive Oil10 Cloves garlic, trimmed and bruised with the side of a knife2 1/2 C. Reduced sodium, low fat chicken broth, divided2/3 C. Brown lentils, dry2 C. Asparagus, trimmed and cut into 1 inch pieces
1. In a large bowl, season the chicken with 1 teaspoon of the thyme, 3/4 teaspoon of the orange zest and 1/4 teaspoon of the black pepper.
2. Heat the oil in a deep 10-inch skillet or sauce pan over medium heat, until it shimmers. Reduce the heat to medium-low. Add the chicken and garlic and cook for 3 minutes. Turn the chicken and cook for an additional 3 minutes. Add 1/2 cup of the broth. Reduce the heat to low. Cover and cook until the chicken is cooked through and the garlic is soft, about 15 minutes. After it is cooked, transfer the chicken to a plate and cover with foil.
3. Transfer the braising liquid and garlic to a blender or food processor and puree. Pour into a small saucepan and keep warm.
4. In the same pan, bring the remaining 2 cups of broth to a boil. Stir in the lentils and cook, covered, over medium-low heat until almost tender, about 20 minutes. If the liquid is not almost all absorbed, continue to boil, uncovered, over medium heat to evaporate the excess liquid.
5. Stir the asparagus, the remaining 3/4 teaspoon of orange zest and the remaining 1/4 teaspoon of pepper into the lentils. Gently mix this mixture. Then arrange the chicken on top of the lentils/asparagas mixture. Cook, covered, until the asparagus is crisp tender and the chicken is heated through, about 5 minutes.
6. Pour the garlic sauce over the chicken and sprinkle with remaining 2 teaspons of thyme before serving.
Serving = 5 oz chicken breast. and approx. 2/3 - 3/4 C. Lentil/Asparagus Mixture
Recipe comes from "NEW YEAR! NEW YOU! recipies"
Number of Servings: 4
Recipe submitted by SparkPeople user CLADY326.
2. Heat the oil in a deep 10-inch skillet or sauce pan over medium heat, until it shimmers. Reduce the heat to medium-low. Add the chicken and garlic and cook for 3 minutes. Turn the chicken and cook for an additional 3 minutes. Add 1/2 cup of the broth. Reduce the heat to low. Cover and cook until the chicken is cooked through and the garlic is soft, about 15 minutes. After it is cooked, transfer the chicken to a plate and cover with foil.
3. Transfer the braising liquid and garlic to a blender or food processor and puree. Pour into a small saucepan and keep warm.
4. In the same pan, bring the remaining 2 cups of broth to a boil. Stir in the lentils and cook, covered, over medium-low heat until almost tender, about 20 minutes. If the liquid is not almost all absorbed, continue to boil, uncovered, over medium heat to evaporate the excess liquid.
5. Stir the asparagus, the remaining 3/4 teaspoon of orange zest and the remaining 1/4 teaspoon of pepper into the lentils. Gently mix this mixture. Then arrange the chicken on top of the lentils/asparagas mixture. Cook, covered, until the asparagus is crisp tender and the chicken is heated through, about 5 minutes.
6. Pour the garlic sauce over the chicken and sprinkle with remaining 2 teaspons of thyme before serving.
Serving = 5 oz chicken breast. and approx. 2/3 - 3/4 C. Lentil/Asparagus Mixture
Recipe comes from "NEW YEAR! NEW YOU! recipies"
Number of Servings: 4
Recipe submitted by SparkPeople user CLADY326.
Nutritional Info Amount Per Serving
- Calories: 329.4
- Total Fat: 5.5 g
- Cholesterol: 82.2 mg
- Sodium: 451.1 mg
- Total Carbs: 24.5 g
- Dietary Fiber: 11.7 g
- Protein: 44.6 g
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