Peppercorn Chicken with Lemon Spinach (Phase 1)

Posted On February 16, 2011

Peppercorn Chicken with Lemon Spinach (P1)

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Approximately 215 calories per serving.

Ingredients

  • 5 ounces chicken breast
  • 1 tablespoon mustard powder
  • 1 teaspoon coarsely ground peppercorns
  • 1/4 teaspoon minced fresh rosemary
  • dash sea salt
  • 1/2 shallot or red onion, thinly sliced
  • 1/3 cup chicken broth
  • 1 tablespoon fresh parsley, chopped
  • 2 cloves garlic, chopped
  • 1 pound spinach
  • 1/2 teaspoon finely grated lemon zest

Instructions

  • Preheat the oven to 350 degrees.
  • In a ziplock bag add mustard, peppercorns, rosemary and salt to taste.
  • Shake til mixed, then add chicken.
  • Heat a large skillet over medium-high heat; add 1 tsp of chicken broth.
  • Add the chicken and cook until golden brown, about 6 minutes, turning once.
  • Transfer to a baking dish (set aside the skillet for the sauce); bake the chicken until cooked through, about 10 minutes.
  • Meanwhile, add the shallot or onion to the skillet; cook over medium-high heat until just soft.
  • Remove the pan from the heat, and scrape up any browned bits.
  • Add the broth (reserve 1 TBSP for spinach), bring to a boil and cook until slightly thickened, about 2 minutes.
  • Stir in any remaining seasoning from the bag and the parsley.
  • Heat the remaining 1 tablespoon broth in a deep skillet over medium-high heat.
  • Stir in the garlic; cook about 30 seconds.
  • Add the spinach, season with salt and cook until wilted; add the lemon zest.
  • Slice the chicken and drizzle with the shallot sauce.
  • Serve with the spinach.
http://www.liquidaminodiet.com/peppercorn-chicken-with-lemon-spinach-p1/

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