Nutrition balance score
Good
Glycemic Index
51
Low
Glycemic Load
4
Low
Nutrition per serving
Calories309.8 kcal (15%)
Total Fat14.2 g (20%)
Carbs7.6 g (3%)
Sugars0.9 g (1%)
Protein35.9 g (72%)
Sodium702.4 mg (35%)
Fiber0.5 g (2%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2boneless skinless chicken breasts
small
Kosher salt
black pepper
freshly ground, to taste
1 tablespoonextra-virgin olive oil
2garlic cloves
minced
1 ½ tablespoonsall-purpose flour
1 teaspoonItalian seasoning
1 ¼ cupslow-sodium chicken stock
¼ cupParmesan cheese
freshly grated, plus extra for serving
1 tablespoonlemon juice
Fresh parsley
chopped, for garnish
Lemon wedges
for serving
Instructions
Step 1
Season the chicken. Pat the chicken breasts dry with paper towels. Season both sides generously with salt and black pepper. Dredge chicken in flour.
Step 2
2. Brown the chicken. Heat the olive oil in a skillet over medium-high heat. Cook the chicken for 5–6 minutes per side, until golden brown. Transfer to a plate; the chicken will finish cooking in the sauce.
Step 3
3. Make the garlic sauce. Reduce the heat to medium-low. Add the minced garlic, flour, and Italian seasoning. Stir constantly for about 1 minute, until fragrant.
Step 4
4. Add the stock. Gradually pour in the chicken stock, whisking as you go to prevent lumps. Simmer uncovered for about 6–8 minutes, until the sauce thickens slightly.
Step 5
5. Add the Parmesan and lemon. Slowly whisk in the grated Parmesan until melted and smooth. Stir in the lemon juice, then taste and adjust the salt and pepper.
Step 6
6. Finish cooking. Return the chicken and any accumulated juices to the skillet. Simmer gently until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Step 7
7. Garnish and serve. Sprinkle with fresh parsley and extra Parmesan. Serve with lemon wedges and plenty of sauce.
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