The Realtors Low Fat Low Carb Lemon Garlic Chicken Food

THE REALTOR'S LOW FAT, LOW CARB LEMON GARLIC CHICKEN

The Realtor's Low Fat, Low Carb Lemon Garlic Chicken image

It's challenging trying to eat right, especially when there are so many wonderful recipes on this site to try! This one is delicious but still lite. It's low in pretty much everything so it fits into several eating plans including those for diabetics.

Provided by Realtor by day

Categories Chicken Breast

Time 40m

Yield 6 serving(s)

Number Of Ingredients 16

Ingredients

1 medium lemon
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon granulated garlic
1/8 teaspoon sugar
1 1/2 lbs chicken tenders
2/3 cup chopped parsley (I use 1 tbsp dried flakes instead of fresh with good results)
2 tablespoons extra virgin olive oil
1 tablespoon shallot, chopped (about 1/2 shallot)
1 tablespoon garlic, minced
1 tablespoon white wine vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons fresh lemon juice
1 medium lemon, sliced (for garnish)

Steps:

Preheat grill.
Zest the whole lemon (yellow part only) and add to a large mixing bowl. Squeeze lemon and mix in about 3 tablespoons of lemon juice, oil, salt, pepper, garlic and sugar. Lay chicken in marinade. Let rest for 30 minutes.
Meanwhile, for sauce, puree parsley, oil, shallot, garlic, vinegar, salt, pepper, and lemon juice in a blender or food processor until there are no lumps. Reserve.
Take chicken out of marinade and arrange on hot grill. Cook 4 minutes, turn chicken and cook another 3 to 5 minutes, chicken should be fully cooked through to the center. Arrange chicken on a serving platter, spoon sauce over or serve on the side. Garnish with lemon slices if desired.

LOW FAT LEMON CHICKEN

Low Fat Lemon Chicken image

I found this recipe in the Jolly Cook cookbook. The chicken is coated in a flour mixture and baked instead of fried. Then serve with a delightful lemon sauce poured over the chicken.

Provided by Crafty Lady 13

Categories Chicken

Time 35m

Yield 4 serving(s)

Number Of Ingredients 15

Ingredients

4 boneless skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon cayenne pepper (more if desired)
2 egg whites
2 teaspoons water
1/3 cup reduced-sodium fat-free chicken broth
1/4 cup sugar
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 garlic clove, finely chopped
salt and pepper, to taste
2 teaspoons cornstarch
2 teaspoons cold water

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.

Nutrition Facts : Calories 260.1, Fat 3.2, SaturatedFat 0.7, Cholesterol 75.5, Sodium 486.6, Carbohydrate 29.3, Fiber 0.3, Sugar 15.9, Protein 27.8

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