Post by JJ Judkins on Feb 11, 2011 16:34:25 GMT -6
Chicken Breasts With Roasted Lemons - 6g Carbs, 0g Added Sugars, 1g Fiber
From: Eating Well - Fall 2004, The Eating Well Diabetes Cookbook (2005)
Roasted lemons, capers, and parsley add a tasty touch to the usual
chicken dish. Tangy roasted lemons harmonize beautifully with chicken.
They are also delicious chopped and sprinkled over fish.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight |
Servings: 4
Active Time: 40 minutes
Total Time: 40 minutes
Roasted lemons
3 medium lemons, thinly sliced and seeded
1 tsp extra-virgin olive oil
1/8 tsp salt
--> Chicken
4 boneless, skinless chicken breast halves, (about 1 lb total), trimmed
1/8 tsp salt
Freshly ground pepper, to taste
1/4 cup all-purpose flour
2 teaspoons extra-virgin olive oil
1 1/4 cups reduced-sodium chicken broth
2 Tbsp drained capers, rinsed
2 tsp butter
3 Tbsp chopped fresh parsley, divided
1. To prepare roasted lemons: Preheat oven to 325 degrees F. Line a
baking sheet with parchment paper. Arrange lemon slices in a single
layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle
with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
2. Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound
with a rolling pin or heavy skillet until flattened to about 1/2 inch
thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place
flour in a shallow dish and dredge the chicken to coat both sides; shake
off excess (discard remaining flour).
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add
broth and bring to a boil, scraping up any browned bits. Stir in capers.
Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes,
turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons
parsley and more pepper, if desired; simmer until the butter melts and
the chicken is cooked through, about 2 minutes. Transfer to a platter.
Sprinkle with the remaining 1 tablespoon parsley and serve.
Make Ahead Tip:
Cover and refrigerate the roasted lemons (Step 1) for up to 2 days.
Servings: 4
Nutrition per Serving:
219 Calories, 7g Fat, 2g Sat, 3g Mono, 72mg Cholesterol, 28g Protein,
6g Carbs, 0g Added Sugars, 1g Fiber, 396mg Sodium, 376mg Potassium
Nutrition Bonus: Vitamin C (40% daily value).
1/2 Carbohydrate Serving
Exchanges: 1/2 fruit, 4 very lean meat, 1 fat
From: Eating Well - Fall 2004, The Eating Well Diabetes Cookbook (2005)
Roasted lemons, capers, and parsley add a tasty touch to the usual
chicken dish. Tangy roasted lemons harmonize beautifully with chicken.
They are also delicious chopped and sprinkled over fish.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight |
Servings: 4
Active Time: 40 minutes
Total Time: 40 minutes
Roasted lemons
3 medium lemons, thinly sliced and seeded
1 tsp extra-virgin olive oil
1/8 tsp salt
--> Chicken
4 boneless, skinless chicken breast halves, (about 1 lb total), trimmed
1/8 tsp salt
Freshly ground pepper, to taste
1/4 cup all-purpose flour
2 teaspoons extra-virgin olive oil
1 1/4 cups reduced-sodium chicken broth
2 Tbsp drained capers, rinsed
2 tsp butter
3 Tbsp chopped fresh parsley, divided
1. To prepare roasted lemons: Preheat oven to 325 degrees F. Line a
baking sheet with parchment paper. Arrange lemon slices in a single
layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle
with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
2. Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound
with a rolling pin or heavy skillet until flattened to about 1/2 inch
thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place
flour in a shallow dish and dredge the chicken to coat both sides; shake
off excess (discard remaining flour).
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add
broth and bring to a boil, scraping up any browned bits. Stir in capers.
Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes,
turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons
parsley and more pepper, if desired; simmer until the butter melts and
the chicken is cooked through, about 2 minutes. Transfer to a platter.
Sprinkle with the remaining 1 tablespoon parsley and serve.
Make Ahead Tip:
Cover and refrigerate the roasted lemons (Step 1) for up to 2 days.
Servings: 4
Nutrition per Serving:
219 Calories, 7g Fat, 2g Sat, 3g Mono, 72mg Cholesterol, 28g Protein,
6g Carbs, 0g Added Sugars, 1g Fiber, 396mg Sodium, 376mg Potassium
Nutrition Bonus: Vitamin C (40% daily value).
1/2 Carbohydrate Serving
Exchanges: 1/2 fruit, 4 very lean meat, 1 fat