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30-Minute Skillet Citrus Chicken

5 / 5 (1 review) No Comments

Jul 7, 2013 The links in the post below may be affiliate links. Read the full disclosure

This is an easy, flavorful chicken that is perfect for a weeknight meal. It should only take about 30 minutes to prepare!

I usually don’t have chicken tenderloins on hand, but I almost always have boneless, skinless chicken breast in the freezer. So, I just sliced the chicken into strips.

The first time that I made the sauce for the chicken, I totally overcooked the garlic. It only took a few extra seconds to go from blonde and fragrant to brown and crispy. (I just had to dump it out and start over with the sauce.) Now I make sure I keep an eye on it and have my other ingredients all measured out and ready to go in advance.

I love that sauce is made from scratch with yummy, fresh flavorings! I usually serve this chicken with rice and steamed broccoli.

To make this TERRAfit-friendly, use whole grain flour and coconut oil (or other healthy oil).

Recipe adapted from Cook’s Country April/May 2013.

Notes: You can freeze orange, lemon, and lime zest. Measure the zest to your desired amount, add a little bit of water to the zest, and freeze it in an ice cube tray or small container for a later time.

parsley

You can freeze fresh parsley too. Perfect for adding to a dish, but not for using as a garnish. Rinse and dry with paper towels. Mince the leaves and measure your desired amount, then double-bag and remove the air from the bag. Label and freeze. If the frozen parsley is going into a hot dish, you don’t need to thaw it.

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30-Minute Skillet Citrus Chicken

5 / 5 (1 review)

Prep Time: 5-10 min. | Cook Time: 30 min.

Yield: 4 servings | Serves: 4 servings

This is an easy, flavorful chicken that is perfect for a weeknight meal. It should only take about 30 minutes to prepare! I usually don’t have chicken tenderloins on hand, but I almost always have boneless, skinless chicken breast in the freezer. So, I just sliced the chicken into strips. The first time that I

Ingredients

2 lbs chicken tenderloins (or boneless, skinless chicken breast cut lengthwise into 3/4-inch-thick strips)
salt and pepper
2 tablespoons vegetable oil or coconut oil
3 tablespoons unsalted butter
3 garlic cloves, minced
1 tablespoon all-purpose flour or whole wheat flour
1 cup low-sodium chicken broth
1 orange
1 lemon
2 tablespoons fresh parsley, minced

Instructions

You will need the zest and juice from the orange: about 1 tablespoon zest, 1/4 cup juice. And from the lemon too: 2 teaspoons zest, 3 tablespoons juice.
For the Chicken: Pat chicken dry with paper towels and season with salt and pepper. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat. Cook half of chicken until golden brown and cooked through, about 2 minutes per side. Transfer to plate and tent with foil. Repeat with remaining oil and chicken. Sauteing the chicken in two batches ensures that it will brown, not steam.
For the Sauce: It helps to have your ingredients measured and ready before starting the sauce. Reduce heat to medium. In the empty skillet, melt 1 tablespoon butter. Add garlic and cook until fragrant, about 30 seconds. Don't let it burn! Stir in flour and cook for 1 minute. Stir in broth, orange juice, and lemon juice. Bring to a simmer, scraping up any browned bits from the pan. Cook until slightly thickened, about 3 minutes. Remove from heat. Whisk in parsley, remaining 2 tablespoons butter, orange zest, and lemon zest.
Stir the cooked chicken into the sauce. Season with salt and pepper, if desired. Serve.

Ingredients: Chicken, Coconut Oil, Lemon

Meal Type: 30-Minute Meals, Main Dish, Clean Eating, Egg Free

Categories: Healthy, Meat and Poultry, Stove Top

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