Light Lemon Chicken 8 servings/serving size: 3 ounces chicken, 2 tablespoons sauce
Ingredients
- 2 pounds boneless skinless chicken breasts
- 1/4 cup all-purpose flour
- Salt and pepper to taste (optional)
- 2 tablespoons olive oil
- 1 cup fat-free low-sodium chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons lemon juice
- 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
Directions
- Coat the chicken breasts with flour and season with salt and pepper (if using). In a large nonstick skillet, heat the olive oil over medium heat and sauté the chicken 5-7 minutes until lightly browned and almost done.
- In a small bowl, combine the chicken broth and cornstarch. Stir the mixture into the skillet and cook, stirring, until the sauce begins to thicken.
- Reduce heat, cover, and continue cooking for 15-20 minutes or until the chicken is done. Stir in the lemon juice and sprinkle with parsley.
EXCHANGE:
1/2 Starch 3 Lean Meat
Nutritional Information
|
PER SERVING Calories 175 Calories from Fat 43
|
Total Fat 5g
|
Sat. Fat 1g
|
Trans Fat 0g
|
Cholesterol 66mg
|
Sodium 82mg
|
Total Carbohydrates 4g
|
Dietary Fiber 0g
|
Sugars 0g
|
Protein 27g
|
|