Chicken Breasts with Garlic Cloves

Recipe by: Marie-Annick Courtier | from Cooking Well: Osteoporosis

Cookstr

Course: Main Course

Total Time: Under 1 Hour

Skill Level: Easy

Cost: Moderate

Photo by Joseph De Leo

Yield: Serves 4

INGREDIENTS

Four 5-ounce skinless chicken breasts
2 teaspoons canola oil
1 ¼ cup garlic cloves, peeled
1 cup chicken stock (low-fat and low-sodium)
1 sprig fresh thyme
1 sprig fresh rosemary
1 bay leaf
Cornstarch plus water
Salt and pepper to taste

For the vegetables:

1 tablespoon canola oil
3 medium white potatoes, washed, pat dry, and quartered (about 1 pound)
2 medium carrots, chopped (about 6 ounces)
1 large head broccoli florets (about 12 ounces)
1 medium red onion, quartered (about 6 ounces)
1 large red bell pepper, chopped (about 6 ounces)
3 garlic cloves, minced
1 sprig fresh thyme, minced
1 sprig fresh rosemary, minced
1 bay leaf, minced
½ lemon, juiced
Salt, pepper, and paprika

Directions

Preheat the oven to 425°F.

For the vegetables:

Place the potatoes and carrots in a baking pan. Mix in 2 teaspoons oil and sprinkle with paprika. Bake for 25 minutes. Add the red onions, red bell peppers, broccoli, garlic, minced herbs, a little more oil, sprinkle pepper, and mix well. Continue to bake for 15 to 20 minutes. Sprinkle with salt before serving.

For the chicken:

Heat the oil in a nonstick pan over high heat. Add the chicken breasts and brown on both sides. Transfer the chicken breasts to a plate.

Deglaze the pan with a little water and add the garlic cloves. Sauté until the cloves are slightly brown. Add the chicken, half cup of stock, lemon juice, 1 thyme branch, 1 rosemary branch, 1 bay leaf, and bring to boil. Reduce heat, cover, and cook for 15 to 20 minutes or until the chicken is cooked through. Place the chicken breasts and garlic cloves on a serving platter. Cover with aluminum foil to keep warm.

Add the remaining stock and boil until reduced to ¾ cup. Strain and return to the pan. Thicken with a little cornstarch water mixture. Add any rendered chicken juices, bring to a boil, and adjust seasonings. Pour over the chicken breasts. Serve the chicken with the baked vegetables.

Notes

The amount of cornstarch and water mixture may vary depending on the amount of water rendered by the chicken and the reduction process. To obtain the right thickness for a sauce: dip a spoon in the sauce, turn it over, and make a line across with your finger. Tilt over the spoon. If the sauce does not run over the line, it is the perfect thickness. If it does, you need to thicken with a little cornstarch water mixture. After adding this, you will need to bring the sauce to a boil. Also, if it gets too thick, just add a little liquid to thin out.

NUTRITIONAL INFORMATION

Nutritional information is provided by the author.

Nutritional Facts

Per Serving: 497 Cal (20% from Fat, 41% from Protein, 40% from Carb): 50 g Protein; 11 g Tot Fat; 2 g Sat Fat; 5 g Mono Fat; 49 g Carb; 7 g Fiber; 7 g Sugar; 185 mg Calcium; 4 mg Iron; 298 mg Sodium; 109 mg cholesterol