Chicken Breasts and Mushrooms in Lemon Sauce
2 tablespoons olive oil
8 ounces fresh mushroom, thickly sliced
6 green onions, including some tender green tops, sliced
2 cloves garlic, minced
1/4 whole wheat pastry flour
1/2 teaspoon sea salt
1/8 teaspoon black pepper
1/4 teaspoon paprika
1/2 teaspoon dried rosemary
1 pound chicken breasts, cut into 4 (4 ounce) servings
1/2 cup unsalted chicken stock
1/4 cup low-sodium white cooking wine
1/4 cup fresh lemon juice
1/4 cup toasted slivered almonds
Preheat oven to 350.
In a large skillet over medium heat, heat 1/2 tablespoon olive oil. Add mushrooms, onion and garlic and saute until tender, about 5 minutes. Transfer to a 2 1/2 quart casserole dish lightly misted with cooking spray.
On a sheet of waxed paper, mix flour, rosemary, salt, pepper and paprika. Toss chicken in mixture and reserve the excess.
In the skillet over medium-high heat, add 1/2 tablespoon olive oil to skillet. Brown chicken, about 5 minutes per side. Transfer to casserole dish with a slotted spoon.
Add 1 tablespoon olive oil to skillet. Stir in reserved flour mixture and blend. Add stock, wine, and lemon juice and whisk until slightly thickened and smooth. Pour over chicken and mix well.
Cover and bake until chicken is no longer pink in the middle, about 20 minutes. Uncover and sprinkle slivered almonds on top. Bake, uncovered for 10 minutes.
Per my calculations: Per serving – Calories: 305, Total Fat: 14g, Carb: 13g, Protein: 32g