Skillet Chicken With Roasted Carrots

Skillet Chicken with Roasted Carrots

Ingredients

• 1 tablespoon olive oil
• 4 (6-ounce) skinless, boneless chicken breasts
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 1 cup (50g) baby carrots
• 5 small red potatoes, halved
• 1 tablespoon chopped fresh thyme
• 1 lemon, thinly sliced and seeds removed
• 1 1/2 cups (350ml) whole milk, divided
• 1 1/2 tablespoons all-purpose flour
• 1 1/2 teaspoons lemon zest
• 3/4 cup (175ml) unsalted chicken stock
• 1/3 cup (10g) fresh flat-leaf parsley

Directions

Preheat oven to 425°F (218ºC).

Place a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 5 minutes or until golden brown. Turn and cook 2 minutes. Remove chicken from pan. Place carrots and potatoes, cut side down, in pan; sprinkle with thyme. Place pan in oven; bake for 10 minutes. Return chicken to pan; top with lemon slices. Bake for 12 minutes. Remove pan from oven. Place chicken and vegetables on a plate.

Combine 1/2 cup (125ml) milk, flour and lemon zest in a bowl. Return pan to medium-high heat (do not wipe out pan). Add flour mixture, remaining 1 cup milk and stock to pan, scraping pan to loosen browned bits; cook 3 minutes. Stir in remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken and vegetables to pan. Sprinkle with parsley.

Nutrition Information

Serves: 4 |  Serving Size: 1 chicken breast, about 3/4 cup vegetables, and 1/2 cup sauce

Per serving: Calories: 377; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 111mg; Sodium: 401mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 7g; Protein: 46g

Nutrition Bonus: Potassium: 593mg; Iron: 18%; Vitamin A: 73%; Vitamin C: 30%; Calcium: 16%