Low Fat Chicken With Lemon And Olives Food

BRAISED CHICKEN WITH LEMON AND OLIVES

Steps:

• Pat chicken thighs dry with paper towels. Season well with salt and pepper and place in an earthenware baking dish in one layer, skin side up. Sprinkle with red pepper, garlic, fennel and rosemary and drizzle with olive oil. Rub seasoning into thighs on all sides. Tuck lemon wedges here and there. Let marinate for 15 minutes. Heat oven to 375 degrees.
• Put baking dish in oven, uncovered, and roast until skin browns lightly, about 20 minutes. Scatter olives evenly over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender when probed with a skewer.
• Remove thighs and lemon wedges and arrange on a platter. Keep warm. Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken, sprinkle with parsley and serve.

LOW FAT CHICKEN WITH LEMON AND OLIVES

Steps:

• Preheat oven to 180°C
• Sear the chicken fillets in a nonstick frypan with a little olive oil spray.
• Arrange them in a casserole dish with the wine, lemon zest, olives and thyme. Cook in oven for 20 minutes or until cooked.
• Remove from oven, and pour over the lemon juice (you can add a little sugar to the juice if you prefer a less tart flavour). Season a little with salt (but remember the olives are salty).
• Serve chicken on top of jasmine rice cooked with some lemon zest and chicken stock, pour over the juice.

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.

MOROCCAN CHICKEN WITH GREEN OLIVES AND LEMON

Steps:

• Cut 1 lemon into 8 wedges. Squeeze enough juice from second lemon to measure 2 tablespoons; set wedges and juice aside. Heat oil in large skillet over medium-high heat. Add onion and sprinkle with salt and pepper; sauté until golden brown, about 8 minutes. Add next 5 ingredients; stir 1 minute. Add broth; bring to boil. Sprinkle chicken with salt and pepper; add to skillet. Add lemon wedges. Cover, reduce heat to medium-low, and simmer until chicken is cooked through, turning occasionally, 25 to 30 minutes. Transfer chicken to platter. Add olives and 2 tablespoons lemon juice to skillet. Increase heat to high; boil uncovered to thicken slightly, about 5 minutes. Season with salt and pepper. Pour over chicken.