LEMON WALNUT CHICKEN SALAD RECIPE

fitori_lemon-walnut-chicken-title-2

I love to make this healthy recipe for dinner and then use it for lunches over salads the next few days. I even like this lemon walnut chicken recipe so much I’ve been known to have it for multiple meals in one day. 

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LEMON WALNUT CHICKEN RECIPE

Ingredients

  • 2 T very finely chopped parsley
  • 2 T very finely chopped toasted walnuts
  • 1/4 t finely grated lemon zest ( you can leave this out if you use Lemon Vitality Essential Oil)
  • 4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
  • 2 t flour (I used ww)
  • 1/2 t salt
  • 1/2 t black pepper
  • 1 T extra-virgin olive oil
  • 3 T diced shallots
  • 1/4 cup low-sodium chicken broth (I use this Chicken Soup Base)
  • 1 T fresh lemon juice, plus lemon wedges for serving (or a drop of Lemon Vitality Essential Oil)
  • 1-1/4 cups basmati rice, steamed

Directions

  • Start basmati brown rice cooking first (as often takes up to 45 minutes).
  • Follow the instructions on this post for toasting almonds to toast the walnuts.
  • (350 F w/ walnuts on single layer on cookie sheet until fragrant or lightly golden – approx 5-6 min)
  • In a small bowl, mix together the parsley, walnuts and lemon zest.
  • Dust chicken with the flour and season with the salt and pepper.
  • In a very large skillet (or two med-lg skillets), heat the olive oil over medium heat.
  • Add the shallots and saute until they begin to turn translucent, 1 minute.
  • Push the shallots to one side of the pan, add the chicken breasts and cook until golden, about 2 minutes per side.
  • Pour the chicken broth and lemon juice into the pan.
  • Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
  • Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan.
  • Bring the liquid to a boil over medium heat and stir until thickened, 1 minute.
  • Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice and with the lemon wedges.

source: Fitness Magazine | February 2010

[This content has been modified from an article that originally appeared on FIToriBlog on October 6, 2010]

MY FAVORITE WAY TO PREP AND COOK THESE DAYS

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About the Author:

This blog is my way of sharing my research with you. I am not an expert. After I research the best choice for my family, I want to share that with you! I am your EVERYDAY....military wife, homeschooling mommy, hippie homemaker, Catholic convert, photographer with an unquenchable appetite for knowledge & sweets...striving to make every day WHOLESOME.

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