Chicken and Potatoes in Parsley Sauce

Well, we have jumped right into our new eating plan for 2013. It is taking a little getting used to keeping track of everything, but we are already seeing a difference on the scale which is satisfying. Eating at home is, of course, the easiest and I feel like I'm eating more than I did before actually. What we really have to learn is how to eat out and still stick to our goals. Other than that, the biggest change has been giving up my many trips a week to Caribou Coffee for Chai Lattes and Dark Chocolate Mochas. All and all though, we are still eating very well.

Yeah, does this dinner look like we are suffering? The sauce for this meal came about because I had a ton of fresh parsley leftover after making homemade chicken noodle soup over the weekend (by request of a sick Matt). The sauce is quite delicate and fresh, but a little pinch of cayenne really boosted the flavor. I liked it much better on things, than by itself. I also like the fact it was a good sauce for the main and side.

Chicken and Potatoes in Parsley Sauce

1/2 T olive oil
salt & pepper
2 boneless skinless chicken breasts
1 t unsalted butter
2 T diced shallot
1 1/4 t all-purpose flour
3/4 c skim milk
1/2 t Dijon mustard
pinch or two of cayenne
2 T chopped fresh parsley (or more to taste)
270 grams small red potatoes, boiled, hot

In a skillet, heat the olive oil over medium heat. Salt and pepper the chicken breasts, add to the skillet and cook through. Remove to a plate and tent to keep warm.

Add the butter to the skillet and melt. Stir in the shallot and sauté until translucent. Sprinkle the flour over the shallots. Stir while cooking for 1 minute. Slowly stir in the milk until the sauce is thicken and bubbily. Stir in the Dijon and cayenne. Add salt and pepper to taste. Stir in the parsley.

Serve the sauce over the hot chicken breasts and potatoes.

Two servings. (If you just served the sauce over chicken or potatoes, not both, you could get 4 servings)
96.5 calories per serving for the sauce alone. 238 calories with a chicken breast. 135 grams of potatoes comes in a 100 calories. For a total of 338 per serving.

Oh I should mention, last week I said I wasn't thrilled with the Loseit website, but after the first of the year rush it is working much better. I have to say I really love the recipe function where I can put in ingredients and get the calories for a recipe. This works great for people like us who don't eat much prepared food.

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