Low Fat Savory Chicken Chops
Discover the irresistible flavors of Low Fat Savory Chicken Chops, a wholesome and health-conscious dinner option that's both satisfying and easy to prepare! This recipe features tender, boneless chicken breasts marinated in a zesty blend of Dijon mustard, fresh rosemary, thyme, garlic, and a splash of lemon juice, ensuring each bite is packed with herby, tangy goodness. Sautéed onions and a low-sodium chicken broth add depth to the dish, while the quick skillet cooking method keeps it light and lean. Ready in just 40 minutes, this low-fat and nutrient-rich meal is perfect for weeknight dinners or meal prep. Pair it with your favorite steamed veggies or a side of quinoa for a complete and balanced plate that’s as nourishing as it is delicious!
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Ingredients
- 4 pieces boneless, skinless chicken breast
- 1 cup low-sodium chicken broth
- 3 pieces garlic cloves, minced
- 2 teaspoons fresh rosemary, chopped
- 2 teaspoons fresh thyme, chopped
- 2 tablespoons dijon mustard
- 2 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 1 medium onion, finely chopped
Directions
Step 1
Begin by placing the boneless, skinless chicken breasts on a cutting board. Use a sharp knife to trim any excess fat, maintaining a healthy low-fat meal.
Step 2
In a small bowl, mix together the minced garlic, chopped rosemary, chopped thyme, Dijon mustard, lemon juice, olive oil, salt, and black pepper. This will be your marinade.
Step 3
Place the chicken breasts in a resealable plastic bag. Pour the marinade over the chicken, seal the bag, and massage it gently to ensure the chicken is well coated. Let it marinate in the fridge for at least 30 minutes.
Step 4
After marinating, heat a large non-stick skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until they are translucent.
Step 5
Remove the chicken from the marinade, reserving the marinade, and place the chicken in the skillet. Cook the chicken for about 5-6 minutes on each side, until it's golden brown and fully cooked through.
Step 6
Pour the reserved marinade and chicken broth into the skillet. Bring the mixture to a simmer, then reduce the heat to low and let it cook for another 5 minutes, thickening the sauce and allowing the flavors to meld.
Step 7
Once the chicken is cooked and the sauce has slightly reduced, remove from heat.
Step 8
Serve the chicken chops hot, drizzled with the savory sauce and garnished with extra fresh herbs if desired.
Nutrition Facts
| Serving size | (1136.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1412.4 |
| Total Fat 45.8g | 0% |
| Saturated Fat 9.0g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2461.8mg | 0% |
| Total Carbohydrate 17.5g | 0% |
| Dietary Fiber 2.7g | 0% |
| Total Sugars 6.4g | |
| Protein 219.8g | 0% |
| Vitamin D 34.8IU | 0% |
| Calcium 126.7mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 2027.7mg | 0% |
Source of Calories