Grilled Chicken with Diane Sauce

Grilled Chicken with Diane Sauce

Diane sauce is usually served with steak but goes just as well with chicken. Because this dish is loaded with vegetables you only need one chicken breast for two serves.

CAL P/SERVE
466
kJ P/SERVE
1950
FAT P/SERVE
22.6g
CARBS P/SERVE
11.6g
PROTEIN P/SERVE
50.6g
SUGAR P/SERVE
10.2g
SODIUM P/SERVE
249g
FAT
%
5.2%
ENERGY RDI%
22.4%

You can replace the cooking cream with canned evaporated milk if you desire.

This recipe is low sodium, low sugar, low carb and high protein.

Ingredients

  • 1 large skinless chicken breast

Sauce

  • 1 shallot, diced
  • 1 tsp. olive oil
  • 2 cloves garlic, crushed
  • 1 tbsp. tomato paste
  • 1/2 cup cooking cream
  • 1/4 cup water
  • 1 tbsp. Worcecshire sauce
  • Cracked pepper

Vegetables

  • 1/2 large zucchini, sliced
  • 1 cup broccoli florets
  • 100g chopped pumpkin
  • 1/4 red capsicum, chopped
  • 1 clove garlic, crushed
  • 1 tbsp. olive oil
  • Salt and pepper to taste

Method

  1. Heat a non-stick frypan with 1 tbsp. olive oil.  Cook pumpkin until nearly softened.  Add zucchini, capsicum and broccoli, sautéing for a few minutes.  Add garlic, season with salt and pepper to taste take off heat and set aside.
  2. Heat a non-stick griddle pan, place chicken breast on and cook for approx 10 minutes.  Place a large lid over to speed the cooking process.  Flip half way and continue cooking.  When ready take off heat cover with foil and rest for 5 minutes.
  3. While chicken is resting heat a small frypan with 1 tsp. olive oil and cook shallot for 2 minutes.  Add garlic, cooking cream, water, Worcecshire sauce and season with cracked pepper.  Simmer on low heat for 1 minute or two, turn off heat.
  4. Place your vegetable pan back onto heat and warm back up. Slice chicken breast and divide onto the 2 plates, divide vegetables onto plates then drizzle sauce over the chicken.

Nutrition Table

Servings: 2 Serving size:430g
Average Serve Average 100g
Energy 1950 kJ 453 kJ
  466 Cal 108 Cal
Protein 50.6 g 11.8 g
Fat, total 22.6 g 5.2 g
- Saturated 9.8 g 2.3 g
Carbohydrate 11.6 g 2.7 g
- Sugars 10.2 g 2.4 g
Sodium 249 mg 58 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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