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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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From the American Diabetes Association. bone-in chicken breast with skin, all-purpose flour, olive oil, russet potatoes, garlic, chicken broth, lemon juice, white wine, dried oregano, dried rosemary, frozen peas, salt, ground black pepper cvt Ingredients:
12 oz chicken breast (3 halves), bone-in, skin on |
1/4 cup all-purpose flour |
1 tablespoon olive oil |
3 russet potatoes, each peeled and cut into 6 wedges |
1 garlic cloves, minced |
14 1/2 ounce can fat-free chicken broth |
2 tsp lemon juice |
1/4 cup white wine |
1 tsp dried oregano |
1 tsp dried rosemary |
1/2 cup frozen peas |
1/2 tsp salt (optional) |
1/4 tsp ground black pepper |
Directions:
1. Preheat oven to 400 degrees. Remove all excess fat from chicken, leaving the skin on. Dredge the skin side of the chicken in flour and set aside.
2. Add oil to a large nonstick skillet over high heat. Place chicken flour side down in skillet to brown (about 5-6 minutes). Remove chicken from pan and set aside.
3. Microwave potato wedges in a medium bowl for 8 minutes on high.
4. In the same skillet, reduce heat to medium and add the garlic for 30 seconds. Add chicken broth, lemon juice, and wine and cook until liquid is reduced by half. Add the herbs and cook for 1 more minute.
5. Place the chicken skin side up in a medium metal baking pan. Add the chicken broth mixture to the pan, making sure to avoid pouring broth over the top of the chicken. (The liquid should not cover the browned skin).
6. Add the potato wedges to the liquid. Bake in oven for 30 minutes.
7. Take out of oven. Remove potatoes and chicken from pan. Sprinkle with salt and pepper. Pour liquid into the skillet and bring to a boil and reduce by half.
8. Add the frozen peas to the liquid and immediately remove from heat.
9. Serve each breast with 6 potato wedges and 1/2 cup of the broth and peas.
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