When it comes to chicken, breasts are one of the lowest-calorie cuts. And when the skin is removed, they have the least amount of saturated fat.
- 4 6-oz boneless, skinless chicken breast halves, halved crosswise, trimmed
- 1 tsp. coarse salt, plus a pinch
- black pepper
- 2 tbsp. olive oil
- 1 large shallot, finely chopped
- ½ c. dry white wine
- ½ tsp. red pepper flakes
- 1 tbsp. thyme leaves (or heaping ¼ tsp. dried thyme)
- ⅔ c. low-sodium chicken broth
- 5 small tangerines or clementines, 4 quartered (do not peel), 1 juiced
- 1 ½ tsp. lemon zest, plus 3 tbsp. juice (1 large lemon)
- ¾ c. pitted dates, halved
- ¾ c. pitted green olives
- Season chicken with ½ tsp salt, plus pepper to taste. Heat oil in a large straight-sided skillet over high heat until shimmering. Brown chicken pieces on one side, about 4 min. Transfer to a plate.
- Reduce heat to medium. Add shallot and remaining ½ tsp plus a pinch of salt. Cook, stirring occasionally, until shallot begins to soften, about 2 min. Add wine, red pepper flakes, and half of thyme (or all of dried thyme), and cook until liquid is reduced by half, about 1 min.
- Add broth, tangerine juice, and lemon zest and juice. Bring to a simmer, scraping up any brown bits from bottom of pan. Add tangerines, dates, olives, and chicken (browned sides up), along with any juices.
- Cover and simmer over low heat until chicken is cooked through and tangerines and dates are softened, about 6 min. (Thicker chicken pieces may take 1 or 2 min more.) Stir in remaining thyme. Transfer to a platter. Spoon juices on top.
440 cal, 15 g fat (2 g saturated), 41 g protein, 37 g carb, 25 g
sugar, 6 g fiber, 983 mg sodium, 124 mg cholesterol per serving
This story originally appeared in the March 2016 issue of Dr. Oz The Good Life.