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Follow The Nurse Nutritionist

  • 4 boneless, skinless chicken breasts
  • 3 tsp MCT oil
  • ¼ onions, chopped
  • 3 minced garlic cloves
  • 1 cup chicken broth
  • 2 tsp Arrowroot
  • 2 tbs fresh dill, chopped
  • 1 tbs lemon juice
  • Salt & pepper to taste
  1. Start with 4 boneless, skinless chicken breasts. Remove the tender on the underside of each and save them for another time, then make sure each breast is about 4 ounces. That cooks up into 3- ounce portions, about the size of a deck of cards.
  2. Season with salt and pepper and heat 1- 1 / 2 teaspoons of olive oil in a heavy skillet over medium- high heat.
  3. Sear the chicken until it's well browned on both sides, then set it aside.
  4. Tent it with foil to keep warm.
  5. Now make a quick, flavorful pan sauce.
  6. In 1- 1 / 2 teaspoons olive oil, cook 1 / 4 cup finely chopped onion and 3 minced garlic cloves for a minute.
  7. Whisk 1 cup reduced- sodium chicken broth, 2 teaspoons flour, 1 tablespoon chopped fresh dill, and 1 tablespoon lemon juice and add to the pan and cook, continuing to whisk until it starts to thicken.
  8. Add the chicken and any juices back to the pan.
  9. Simmer on low heat until the chicken is cooked through, then transfer to a plate and spoon the sauce over the chicken.
  10. Sprinkle with 1 more tablespoon chopped fresh dill.
  11. For a delicious meal, serve the chicken with roasted asparagus.