Lemon Chicken Breasts Low Fat Food

LEMON CHICKEN BREASTS

Steps:

• Preheat the oven to 400 degrees F.
• Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don't allow the garlic to turn brown. Off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9 by 12-inch baking dish.
• Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.
• Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken isn't browned enough, put it under the broiler for 2 minutes. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Sprinkle with salt and serve hot with the pan juices.

BAKED LEMON CHICKEN BREASTS

Steps:

• Mix butter, lemon juice, paprika, oregano, garlic salt, salt, and pepper together in a bowl or resealable bag. Add chicken breasts and marinate in the refrigerator for 3 to 4 hours.
• Preheat the oven to 325 degrees F (165 degrees C). Transfer chicken to a baking dish, skin-side up. Pour marinade around the chicken.
• Bake, uncovered, in the preheated oven until no longer pink in the centers and juices run clear, about 45 minutes. An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C).

LOW FAT LEMON CHICKEN

Steps:

• Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and cayenne pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag with flour. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is cooked through.
• Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine the cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired.
• Cut each chicken breast digonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

CREAMY LEMON PEPPER CHICKEN

Steps:

• Sprinkle the chicken with the lemon pepper blend and season with a pinch of salt and pepper on both sides.
• Heat 1 tablespoon of oil in a large non-stick pan over medium-high heat. Cook the chicken until golden on both sides, about 8-10 minutes in total. Set aside and cover to keep warm.
• Add the remaining oil to the pan. Saute the garlic over medium heat for 1 minute.
• In a small bowl, quickly whisk the flour and milk until smooth.
• Pour the milk mixture into the pan and whisk until bubbly and thickened, 2-4 minutes.
• Return the chicken back into the pan and allow it to cook for 4-5 minutes more, or until cooked through.
• Garnish with lemon slices and freshly ground black pepper.

LEMON CHICKEN WITH FRUITY OLIVE COUSCOUS

Steps:

• Butterfly the chicken breasts by cutting through the thickest part of the breast, stopping 1cm before the edge, then opening out like a book. Whisk together the lemon juice, olive oil, chilli flakes and garlic. Pour half over the chicken and marinate for 15 mins.
• Meanwhile, put the couscous and sultanas in a bowl, then pour over the stock. Cover the bowl with cling film and leave for 5 mins.
• Heat a griddle or non-stick frying pan, remove the chicken from the marinade and cook for 4 mins on each side until golden and cooked through.
• Fluff up the couscous with a fork and stir in the olives, chickpeas, parsley and the other half of the marinade. Season and serve with the chicken.

CHICKEN SCALOPPINE WITH LEMON GLAZE (LOW FAT AND DELICIOUS!)

Steps:

• In a small bowl or shallow dish whisk together mustard and eggs; set aside.
• Combine the dry bread crumbs with poultry seasoning, garlic powder and seasoning salt; spread on a piece of waxed paper.
• Dip the breasts firstly in egg/mustard mixture (shake off any excess egg) then coat well with the crumb mixture, pressing downs with hands to adhear the crumbs to the breast.
• Heat the olive oil in a skillet over medium heat.
• Add in the chicken and cook for about 5 minutes on each side, or until it is no longer pink inside; remove and transfer to a plate to keep warm.
• For the glaze; in the same skillet add in the broth, lemon juice and 1/4 teaspoon salt (or to taste, if using capers add in now) bring to a boil scraping any brown bits from the pan.
• Add in lemon slices and parsley; mix to combine for about 1 minute.
• Spoon the glaze/sauce over chicken.
• Delicious!

LEMON CHICKEN BREASTS (LOW FAT)

Steps:

• Slice the chicken breasts in half in the middle to create two smaller pieces; place between two sheets of plastic wrap.
• Pound with a mallet or a rolling pin to flatten just slightly.
• In a bowl combine cornstarch, salt and pepper; gradually whisk in the egg yolks and cold water.
• Heat oil in a skillet over medium high heat.
• Dip/coat the chicken breasts one at a time into the cornstarch mixture.
• Add the chicken breasts one or two at a time to hot oil; cook until golden brown and cooked through (about 5 minutes).
• Place the chicken on a plate.
• Cook any remaining chicken.
• Sprinkle the green onions (if using) on top of the chicken.
• For the lemon sauce; in a medium saucepan combine water, lemon juice, brown sugar, honey, bouillon powder and ginger; mix to combine.
• Cook over medium heat, stirring or whisking constantly until the sauce boils and thickens (about 4-5 minutes).
• Pour over the cooked chicken and garnish plate with lemon slices if desired.