Chicken with Green Onion Sauce

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

Suggestions


If you're looking for a light, yet flavor-packed dish to wow your family or impress your dinner guests, look no further than this delightful Chicken with Green Onion Sauce. With a preparation time of just 33 minutes, this meal is a perfect choice for busy weekdays or casual weekend dinners. Not only is it easy to make, but it’s also dairy-free and low in calories, making it a healthy option for anyone watching their diet while enjoying a delicious meal.

The star of the dish, tender skinless and boneless chicken breast halves, cook quickly and soak up the savory taste of the accompanying sauce, which is crafted from fat-free chicken broth, aromatic garlic, and fragrant thyme. As the broth simmers, its flavors intensify, creating a mouthwatering sauce that perfectly balances the lightness of the chicken and brings a burst of freshness from vibrant green onions. This recipe not only takes care of your hunger but also provides a wholesome meal that doesn't weigh you down.

Whether served for lunch or as a main course at dinner, Chicken with Green Onion Sauce is versatile enough to pair beautifully with your favorite sides or a light salad. Get ready to delight your taste buds with this simple yet flavorful dish that proves healthy eating doesn't have to be boring!

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