Lemon Chicken – 8.3g Carbs, 0.5g Fiber, 5.3g Sugar
From: www.ivillage.com
Popular in many cultures, lemon chicken is made in a variety of ways.
The Chinese-American version coats cubes of sautéed chicken in a lemon
sauce. Italians make pollo al limone with white wine and thyme. This
recipe adds a bit of honey to sweeten the pot.
Servings: 4
Prep: 30 min
1 Tbsp olive oil
1 small onion, finely sliced
4 skinless, boneless chicken breasts
2 Tbsp chopped parsley
1/2 pint chicken stock, low sodium
1 Tbsp clear honey
3 Tbsp lemon juice
2 tsp corn flour
1 Tbsp water
Rind of 1 lemon, cut into matchstick strips
1. Heat the oil in a large frying pan. Add the onion and fry gently for
3 to 4 minutes. Add the chicken breasts and fry until lightly browned
all over.
2. Add the parsley, stock, honey and lemon juice and season to taste
with salt and pepper. Cover the pan and simmer gently for 20 minutes.
3. Use a slotted spoon to transfer the chicken breasts to a warmed
serving dish. Keep them warm.
4. Blend the corn flour and water to a smooth paste, stir in the hot
cooking liquid and return to the pan. Stir over gentle heat until the
sauce thickens. Add the strips of lemon rind to the sauce and spoon
evenly over the chicken before serving with steamed asparagus.
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 216 g
Nutrition per Serving:
175 Calories, 54 Calories from Fat, 6g Total Fat, 1g Saturated Fat,
65mg Cholesterol, 200mg Sodium, 8.3g Total Carbs, 0.5g Dietary Fiber,
5.3g Sugars, 23.9g Protein
Vitamin A 3% - Vitamin C 15% - Calcium 1% - Iron 2%
Nutrition Grade: C-
Bad points: High in cholesterol
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