Chicken with Green Onion Sauce

Dairy Free
Health score
10%
Chicken with Green Onion Sauce
33 min.
4
152kcal

Suggestions

Introducing a delightful and nutritious recipe that's perfect for those seeking a dairy-free option without compromising on flavor: Chicken with Green Onion Sauce. This quick and easy dish is ready in just33 minutes, making it an ideal choice for busy weeknight dinners or a leisurely weekend lunch. Serving four, it's a fantastic way to bring family and friends together over a wholesome meal.

With a modest152 kcal per serving, this recipe is not only delicious but also health-conscious, ensuring you can enjoy a flavorful meal without the guilt. The combination of tender chicken breast halves with a savory green onion sauce creates a symphony of flavors that will leave your taste buds singing. The subtle hints of garlic and thyme add depth, while the green onions provide a fresh, vibrant finish.

This dish is versatile, fitting seamlessly into various meal settings – be it a casual lunch, a hearty main course, or a satisfying dinner. The simplicity of the ingredients list ensures you won't be hunting down obscure items, making it accessible and straightforward to prepare. Plus, the use of a nonstick skillet and a dash of cooking spray keeps the dish light and healthy.

For those who love to cook and are always on the lookout for new culinary adventures, this Chicken with Green Onion Sauce recipe promises to be a rewarding experience. Whether you're a seasoned chef or a kitchen novice, the clear, step-by-step instructions will guide you to a successful and delicious outcome. So, grab your apron, gather your ingredients, and get ready to impress with a dish that's sure to become a new favorite in your recipe rotation.

Ingredients

  • 0.3 teaspoon thyme dried
  • 14 ounce fat-skimmed beef broth fat-free canned
  • tablespoons flour all-purpose
  •  garlic clove minced
  • 0.3 cup spring onion divided finely chopped
  • 0.1 teaspoon pepper 
  • 0.1 teaspoon salt 
  • 16 ounce chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula

Directions

  1. Combine 1/4 cup broth and flour in a small bowl, stirring with a whisk until smooth.
  2. Add remaining broth, garlic, and thyme; set aside.
  3. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  4. Add chicken, and cook 4 to 5 minutes or until lightly browned. Turn chicken; add 2 tablespoons green onions.
  5. Pour broth mixture over chicken; sprinkle with salt and pepper. Reduce heat, and simmer, uncovered, 15 to 20 minutes or until chicken is done, basting often.
  6. Remove chicken from pan; keep warm. Bring sauce to a boil over medium-high heat. Scrape bottom and sides of pan, using a rubber spatula. Cook 2 minutes or until sauce is reduced to 3/4 cup.
  7. Pour sauce evenly over chicken, and top with remaining green onions.

Nutrition Facts

Calories152kcal
Protein69.04%
Fat19.51%
Carbs11.45%

Properties

Glycemic Index
42.25
Glycemic Load
2.34
Inflammation Score
-4
Nutrition Score
13.439565129902%

Flavonoids

Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:152.12kcal
7.61%
Fat:3.17g
4.88%
Saturated Fat:0.66g
4.1%
Carbohydrates:4.19g
1.4%
Net Carbohydrates:3.8g
1.38%
Sugar:0.37g
0.41%
Cholesterol:72.57mg
24.19%
Sodium:611.75mg
26.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.26g
50.52%
Vitamin B3:12.66mg
63.3%
Selenium:40.01µg
57.16%
Vitamin B6:0.89mg
44.46%
Phosphorus:258.7mg
25.87%
Vitamin K:18.69µg
17.8%
Vitamin B5:1.77mg
17.67%
Potassium:483.72mg
13.82%
Vitamin B2:0.16mg
9.5%
Magnesium:33.59mg
8.4%
Vitamin B1:0.12mg
7.8%
Vitamin B12:0.43µg
7.09%
Iron:0.97mg
5.36%
Manganese:0.1mg
5.25%
Zinc:0.76mg
5.06%
Folate:17.95µg
4.49%
Vitamin C:3.43mg
4.15%
Copper:0.07mg
3.38%
Vitamin A:119.95IU
2.4%
Calcium:20.42mg
2.04%
Vitamin E:0.27mg
1.8%
Fiber:0.39g
1.55%
Source:My Recipes