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Spring Chicken Sauté

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Spring Chicken Sauté is a healthy chicken dinner that’s on the table in 20 minutes and happens to be gluten-free and low in carbs!

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

Meal requirements seem to shift and change depending on what life brings, don’t they? Our meals are looking low-carb these days.

I haven’t talked about it here yet, but a few weeks ago I was diagnosed with gestational diabetes. It came as quite a shock to me, and it’s definitely been an adjustment. I go from feeling fine and dealing with it to feeling defeated after following the carb recommendations but still having high glucose readings. We pushed the carbs down even lower, but I may still need to start taking insulin at night because my morning fasting numbers are high. That feels slightly devastating to me, but when my therapist asked why, I really didn’t have a good answer. And that lack of an answer is helping me come to terms with it and realize that going on insulin is not something to be devastated about.

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

I bring this up not so that you feel bad for me, or to imply that I’m dealing with this horrible issue, but instead, to be honest that it’s something I’m struggling with. As someone who is really against “diets,” having to go on one feels really counterintuitive. I eat mindfully – meaning that I listen to my body, eat what I crave and most importantly, never feel guilty about something that I’ve eaten. If I want a bagel, I eat a bagel. Then I move on. So to me, it’s less about cutting carbs and more about having to shift to a dieting mindset. It took me a long time to reach a place of balance – no dieting, no guilt – and I don’t want to lose that.

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

But through this all, I’m trying to focus on the good things, because while I’m certainly having my pity party moments, I’m still grateful for so much. Like, that this will (hopefully) all be over very, very soon. That this baby is healthy. AND that low-carb food CAN be delicious.

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

Just like this 20 minute chicken dinner. 🙂 This meal is ever-so-slightly fancy, without requiring any fancy ingredients or skills in the kitchen. WHAT?! The elements are all easy and basic (my fave!), but the swoosh of yogurt on the plate gives this meal a fancy factor.

Let me break it down.

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

Spring Chicken Sauté

Quickly sauté chicken. The thinly pounded chicken breasts keep cooking time under 10 minutes. Stir seasoning into yogurt while the chicken cooks. Quickly sauté the vegetables. We’re using spring produce stars like leeks, asparagus, and peas. Done. That’s it!

Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

It’s the kind of meal that doesn’t feel like it’s missing carbs, which for me right now, is the best kind. And if you don’t need to watch your carbs, I’d add a cooked grain like quinoa or a crusty slice of baguette!

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Spring Chicken Sauté

  • Author: Emily Dingmann
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 20 mins
  • Yield: 4 servings 1x
  • Category: dinner, chicken, 20 minutes
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Ingredients

Scale
  • 1 1/2 lbs. thinly sliced chicken breast (or you can pound it thin yourself!)
  • 1 tsp. salt, divided
  • 1/4 tsp. pepper, divided
  • 1 cup plain greek yogurt
  • 2 tsp. herbs de provence
  • 1 Tbsp. + 12 tsp. olive oil
  • 3/4 pound asparagus, trimmed and cut into 1″ pieces (about 23 cups)
  • 1 medium leek, thinly sliced (about 1 cup)
  • 1 cup peas (I used frozen)

Instructions

  1. Heat large skillet over medium-high heat and season chicken with 1/2 teaspoon salt and 1/8 teaspoon pepper.
  2. Add 1 tablespoon olive oil and when oil is hot, add chicken to pan.
  3. Cook chicken for about 3-4 minutes per side, until cooked through.
  4. While chicken is cooking, mix together yogurt, herbs de provence, 1 teaspoon olive oil and a pinch of salt and pepper to taste. Set aside.
  5. Remove chicken from pan and set aside. Add another teaspoon of olive oil to pan if it’s dry.
  6. Add leeks to pan and cook for 1 minute.
  7. Add asparagus and peas and cook for about 5 minutes, stirring occasionally and until vegetables are tender.
  8. Season with remaining 1/2 teaspoon salt and 1/8 teaspoon pepper.
  9. Divide yogurt mixture onto 4 plates and slightly spread yogurt over plate.
  10. Top with chicken and 1/4 of the vegetable mix.

Notes

  • If you don’t have herbs de provence, Italian seasoning can also be used.
Spring Chicken Sauté | healthy chicken dinner that's gluten-free, low in carbs, and on the table in 20 minutes!

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Comments

  1. Courtney

    This looks fab, I love the yogurt sauce ! Thank you for being candid about the g.d. I was diagnosed with gestational diabetes with my second pregnancy too, and was also devastated. It was shocking because I eat so well. It later made some sense as the beginning of my pregnancy I was so nauseous that I would eat whatever I could grab and that was almost always a quick fix of kefir and cereal. After the diagnosis I switched to plain kefir and sprouted cereal, then snacked on almonds whenever I was hungry. You’re allowed to feel frustrated with the diagnosis, but know that it will go away as soon as you have the baby and won’t be something you struggle with again. If this was happening 25 years ago you would not have been diagnosed, they recently changed the blood sugar level standards (and who knows, maybe they did this to play it safe, maybe they did it to sell more drugs?) Keep up the inspiring recipes & posts! xoxo

    • Emily

      Hi Courtney, thanks so much for sharing your experience! It’s always helpful to hear from other people who have had it and that everything turned out just fine. And I just had my almonds. 😉

  2. Betsy McCaulley

    Emily!
    Made this tonight and my husband practically licked the pan! It was so delicious; I’m so glad you shared this!!

  3. Heather H

    Emily be kind to Emily!

    It isn’t your fault you are struggling with gestational diabetes. Goodness knows you eat well and very thoughtfully. I hope it will go away as soon as possible after the baby arrives. Be well and thanks for the recipes.

    I am going to try this lovely recipe very soon.

  4. Mary Brock

    Emily, this is one of my favorite recipes, especially when the asparagus is in (our) season! Thanks so much!