EWWK: Chicken with Lemon Pan Sauce


4 boneless skinless chicken breasts
1 teaspoon Jane’s Krazy Mixed-Up Salt (or ¾ teaspoon salt)
½ teaspoon pepper
1 cup chicken broth
2 tablespoons lemon juice (juice of ½ lemon)
1 garlic clove, minced
¼ cup hummus
1 tablespoon extra-virgin olive oil
⅓ cup finely diced onion
2 finely chopped tomatoes
2 tablespoons chopped parsley


Using a mallet, pound down the chicken breasts into ½ inch thickness (alternatively, you can cut the chicken breasts in half lengthwise). Sprinkle both sides of the chicken with Jane’s Krazy mixed-up salt.

In a 2 cup measuring cup or a small bowl, combine the chicken broth, lemon juice, garlic, and hummus.

Heat the oil in a large skillet over medium-high heat. Add the chicken and allow to brown on both sides for 3-4 minutes per side.

Reduce the flame to medium; add the onions to the skillet along with the chicken broth mixture. Using a whisk, scrape the bottom of the pan so all the brown bits are loosened. Increase the heat to medium-high and let the sauce simmer for about 5 minutes.

When the sauce has thickened, add the chicken back into the pan and drizzle the sauce over the chicken and continue to cook for 5-10 minutes until the chicken is cooked through (chicken is done when an internal temperature of 165 degrees is reached). Top with chopped tomatoes and parsley or basil and serve with additional lemon slices.

Yield: 4 Servings
Nutrition Breakdown: Calories 210, Fat 8g (saturated fat 1.5g), Cholesterol 75mg, Sodium 670mg, Carbohydrate 7g, Fiber 2g, Protein 26g.
Percent Daily Value: 20% Vitamin C, 8% Iron, 4% Calcium, 2% Vitamin A
Diabetes Exchange Values: 3 Lean Meats, ½ Starch