Adding a little sugar to sliced carrots helps bring out their inherent sweetness. Tossed with almonds and herbs, they are perfect for dressing up simple pan-fried chicken. Serve with a baby spinach salad or steamed green vegetables.
- Portion size 4 servings
- Credits : Canadian Living Magazine: December 2012
- 2 teaspoons olive oil
- 1 shallots finely chopped
- 2 cloves garlic chopped
- 1 pinch cinnamon
- 3 large carrots (about 250 g total), cut in 1/8-inch (3 mm) slices
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2/3 cups sodium-reduced chicken broth
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh tarragon
- 1 tablespoon packed brown sugar
- 1 tablespoon butter
- 1 tablespoon lemon juice
- 2 boneless skinless chicken breasts (about 1 lb/450 g total)
- 1/4 cup slivered almonds toasted
MethodIn skillet, heat 1 tsp of the oil over medium heat; cook shallot, garlic and cinnamon until shallot is softened, about 2 minutes. Add carrots and pinch each of the salt and pepper; cook until carrots start to soften, about 2 minutes. Add broth; cook until almost all liquid has evaporated, about 10 minutes.
Add parsley, tarragon, sugar and butter; cook, stirring, until carrots are coated, about 2 minutes. Stir in lemon juice. Transfer to platter and keep warm.
Meanwhile, cut chicken breasts in half horizontally to form thin cutlets. Sprinkle both sides with remaining salt and pepper. In large nonstick skillet, heat remaining oil over medium heat; cook chicken, turning once, until no longer pink inside, about 8 minutes.
Sprinkle almonds over carrots. Serve with chicken.
Nutritional facts Per serving: about
- Fibre 3 g
- Sodium 366 mg
- Sugars 6 g
- Protein 29 g
- Calories 254.0
- Total fat 11 g
- Potassium 567 mg
- Cholesterol 73 mg
- Saturated fat 3 g
- Total carbohydrate 11 g
- Iron 10.0
- Folate 9.0
- Calcium 5.0
- Vitamin A 105.0
- Vitamin C 15.0