This one is sure to send your taste buds to their happy place… I have been preparing for wedding season lately, and I will be the first person to tell you how hard it is to stay on track! I exercise between 4-5 days a week, but no matter how much I exercise, if I don’t eat right, I don’t see results. Its common knowledge that there must be a happy medium between what goes in and what goes out. If you are unsatisfied in the mirror, lifestyle changes are the only way to change how you look. That means, get moving and get cooking! Tonight I took a favorite Italian dish and made it diet-friendly…and still made my taste buds dance!
Main Dish Ingredients:
Three boneless-skinless chicken breasts/tenderloins butterflied or sliced thin
1/2 cup white rice flour (or any flour you choose) this is also optional if you’re cutting carbs
Extra Virgin Olive oil ~3 Tbsp
3-4 garlic cloves sliced
salt & pepper to taste
Pinch of Thyme (ground or dried)
Green Beans french-cut *canned and rinsed thoroughly (reduces the sodium) or fresh
1/2 Tbsp butter (optional)
1 Tsp garlic powder
1 tbsp white rice flour (dissolve in 2tbsp water)
1/2 cup white wine (dry)
3/4 cup chicken stock
2.5 Tbsp lemon juice
1 Tbsp butter (or margarine)
1. Prepare the chicken by cleaning and slicing the breasts evenly and pat dry and sprinkle with salt and pepper.
2. Heat 2 Tbsp oil in pan with garlic. On a separate plate, coat the chicken breasts in flour.
3. Sauté the chicken in the oil until cooked evenly through and browned on both sides.
4. Set the chicken on a paper towel to drain excess oil and set aside while you make the sauce. Take any excess garlic from the pan and add that to your sauce in step 6.
5. Put rinsed and drained green beans in a sauce pot with 1/2 Tbsp butter and garlic powder to warm up and add some flavor.
6. For the lemon-wine sauce, in the same pan that you cooked the chicken, bring the chicken stock and white wine to a boil and slowly add in the flour&water mixture while whisking, over med-high heat. Stir until evenly distributed and reduce the heat, allowing the mixture to simmer for ~5 minutes, stirring frequently. Once thickened, turn off the heat and add the lemon juice and 1 Tbsp of butter until melted and evenly distributed.
7. Plate the green beans first, put some chicken on top, and pour your sauce over the chicken, sprinkle with thyme, and ENJOY!