Chicken with Rice Vinegar Sauce
For All Stages of the ITG Diet Plan
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Ingredients
For 2 people (
)
Recipe
- 2 6oz chicken breasts
- 0.25 teaspoon(s) sea salt
- 0.13 teaspoon(s) black pepper
- 1 teaspoon(s) olive oil
- 0.25 cup(s) minced shallots
- 0.5 cup(s) fat free low sodium chicken broth
- 2 tablespoon(s) rice vinegar
- 1 tablespoon(s) skim milk
- 0.5 tablespoon(s) chopped fresh parsley
Side dish
- 4 cup(s) arugula
- 1 cup(s) thinly sliced fennel (vertical)
- 1 cup(s) fresh flat leaf parsley
- 1 tablespoon(s) olive oil
- 1 tablespoon(s) rice vinegar
- 1 teaspoon(s) whole grain mustard
- 1 teaspoon(s) Walden Farms Pancake Syrup
- 0.25 teaspoon(s) black pepper
- 0.13 teaspoon(s) sea salt
Chicken with Rice Vinegar Sauce Directions
- Chicken/Turkey Instructions: Sprinkle protein with salt and pepper
- Heat oil in large nonstick skillet over medium-high heat, add chicken, cook for 4 minutes on each side, remove from pan and keep warm
- Add shallots to pan and saute 1 minute - stir in chicken broth and vinegar and cook for 2 minutes
- Add skim milk, cook 1 minute
- Serve sauce with the chicken, sprinkle with parsley
- Fennel and Parsley Salad Instructions: Combine arugula, fennel and parsley in bowl
- Combine oil, vinegar, mustard, maple syrup, pepper, and salt in bowl and whisk
- Drizzle oil mixture over arugula and toss to coat - place on side of chicken or place chicken on bed of arugula
- Recipe and photo courtesy of Karrie Thomson of Reliant LifeWorks
