Chicken with Lemon-Leek Linguine

By nichc

Ingredients

• 6 ounces uncooked linguine4 (6-ounce) skinless, boneless chicken breast halves
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1/4 cup all-purpose flour
• 3 tablespoons butter, divided
• 3 garlic cloves, thinly sliced
• 1 leek, trimmed, cut in half lengthwise, and thinly sliced (1 1/2 cups)
• 1/2 cup fat-free, lower-sodium chicken broth
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh flat-leaf parsley

Details

Servings 4
Preparation time 10mins
Cooking time 40mins

Preparation

Step 1

1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.

2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt and pepper. Place flour in a shallow dish; dredge chicken in flour, shaking to remove excess.

3. Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.

4. Melt 1 tablespoon butter in skillet over medium-high heat. Add garlic, leek, and remaining 1/4 teaspoon salt; sauté 4 minutes. Add broth and juice; cook 2 minutes or until liquid is reduced by half. Remove from heat; stir in remaining 1 tablespoon butter. Add pasta to leek mixture; toss well to combine. Serve chicken over pasta mixture; sprinkle with parsley.

Amount per serving (1 breast half and 1 cup pasta)
* Calories: 474
* Fat: 11.5g
* Saturated fat: 6.2g
* Monounsaturated fat: 2.7g
* Polyunsaturated fat: 0.9g
* Protein: 46.8g
* Carbohydrate: 44g
* Fiber: 2.3g
* Cholesterol: 121mg
* Iron: 3.8mg
* Sodium: 592mg
* Calcium: 57mg