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Whole Grains and Your Heart

Charlyn Fargo on

2 tablespoons extra-virgin olive oil, divided

6 cups green beans (about 1 pound), ends trimmed

4 cloves garlic, thinly sliced

1 teaspoon grated lemon zest

1 teaspoon chopped fresh thyme, plus leaves for garnish

1/4 cup unsalted chicken broth

1/4 cup dry white wine

1 tablespoon lemon juice

 

1/4 cup toasted pine nuts

Lemon wedges for garnish

Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken, turning once, until it reaches 165 degrees, about 3 to 4 minutes per side. Transfer to a plate. Add the remaining 1 tablespoon oil and green beans to the pan. Sprinkle with the remaining salt and pepper and cook, stirring occasionally until tender-crisp, about 2 minutes. Stir in garlic, lemon zest and thyme; cook, stirring until fragrant, about 1 minute. Add broth, wine and lemon juice and return the chicken and any juices to the pan. Cook, stirring occasionally, until the liquid is reduced by half, about 1 minute more. Serve topped with pine nuts, more thyme and lemon wedges, if desired. Serves 4 (3 ounces chicken and 1 cup green beans each).

Per serving: 296 calories; 27 grams protein; 11 grams carbohydrate; 16 grams fat (2 grams saturated); 63 milligrams cholesterol; 4 grams total sugars (0 grams added); 4 grams fiber; 652 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

 

 

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