Lots of fresh seasonings make this stovetop entrée sparkle. Try it with steamed brown rice and Greens with Tomatoes and Parmesan (page 245) on the side.

　　

Ingredients

Serves 4; 3 ounces chicken per serving

　　Cooking spray

　　2 teaspoons canola or corn oil

　　1/2 teaspoon grated lemon zest

　　2 tablespoons fresh lemon juice

　　1 pound chicken breast tenders, all visible fat discarded

　　2 to 3 tablespoons chopped fresh oregano or 2 to 3 teaspoons dried, crumbled

　　1 medium garlic clove, minced

　　1/8 teaspoon pepper

　　1/4 teaspoon paprika

　　2 tablespoons snipped fresh parsley

　　

Step 1

Lightly spray a large skillet with cooking spray. Add the oil, lemon zest, and lemon juice, swirling to coat the bottom. Stir in the chicken, oregano, garlic, and pepper. Cook, covered, over medium-high heat for 3 to 5 minutes, or until the chicken begins to turn white. Turn the chicken over. Cook for 3 to 5 minutes, or until the entire surface is white. Pour the pan liquid into a small bowl to reserve.

　　

Step 2

Cook the chicken, uncovered, for 2 to 5 minutes on each side, or until lightly browned.

　　

Step 3

Sprinkle the paprika over the chicken. Pour the reserved pan liquid into the skillet. Cook for 3 to 5 minutes, or until the chicken is no longer pink in the center, stirring frequently. Serve sprinkled with the parsley.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 152

　　

Step 6

Total fat: 4.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 2.0g

　　

Step 11

Cholesterol: 66mg

　　

Step 12

Sodium: 75mg

　　

Step 13

Carbohydrates: 2g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 0g

　　

Step 16

Protein: 26g

　　

Step 17

Calcium: 29mg

　　

Step 18

Potassium: 329mg

　　

Dietary Exchanges

Step 19

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition