Lemon Chicken

Lemon Chicken

When eating clean, the most common complaint I hear is that people are are sick of the same old chicken.

Here’s a clean recipe for Lemon Chicken. It was inspired by a favorite Lemon Chicken dish I frequently ordered at a Chinese restaurant, back before I started eating clean.

At a Glance Info
Time to Prepare: About 15-20 minutes, start to finish
Nutritional Info: For one breast – 193 calories, 4g fat, 14g carbohydrates – 2g fiber, 25g protein, 76mg sodium
Dietary Restriction Info: Gluten-Free option, Low-Fat, Low-Carb, Low-Sodium
Additional Info: High in protein – 25g per serving

Ingredients

2 (6 oz.) Chicken Breast, boneless and skinless
¼ c Whole Wheat Flour*
1 Egg, whole**
6 T Water
¼ c Lemon Juice
2 T Orange Juice
2 T No/Low Cal Sweetener (Agave Nectar, Xylitol, or Splenda all work well in this recipe)
3 t Arrowroot Powder***
Lemon slices, for garnish

* Substitute Gluten Free Flour or Low-Carb Baking mix
** Substitute Egg Substitute if desired, but keep in mind the yolk of the egg adds a lot of flavor in this recipe
*** Substitute corn starch if you don’t have arrowroot powder

Makes: 2 servings

Dietary Restriction Info
Gluten-free: substitute gluten-free flour for whole wheat flour
Low Fat: as prepared
Low-Carb: as prepared
Low-Sodium: as prepared

Directions

Flatten chicken breasts with a mallet. Place the flour on a plate for dredging. In a wide bowl or plate with edges, lightly beat the egg and add 2 T of the water.

In a cup, whisk the remainder of the ingredients with a fork. This will be used immediately after the breast is cooked to make the lemon sauce.

Lightly spray non-stick spray on a non-stick skillet. Heat the skillet on medium-high heat for a minute or two, or until a water droplet “dances” on its surface.

While the skillet is heating, dredge the chicken breasts in flour. Then dip them into the beaten egg mixture. Note: This is the opposite order to which you may be accustomed but yields a more batter-like coating.

Place the chicken breasts into the skillet to cook, pouring 1 T of the egg mixture over each. The egg mixture will spill over the breasts. Use a spatula to scrape the extra egg in the pan back to the chicken breasts.

Cook the chicken breasts for 4-5 minutes on each side. The breast is done when the coating is brown and the chicken is cooked through. Remove chicken from pan.

Reduce heat to med-low and pour the sauce mixture into the hot skillet. Using a fork, break up any lumps and stir it to keep it moving until thickened. Pour lemon sauce over chicken. If desired, garnish with lemon slices.

Nutritionals

Information is for one breast in sauce made with Splenda to sweeten the sauce.

Calories: 193
Fat: 4g
Carb: 14g, 2g fiber
Protein: 25g
Sodium: 76mg

Note: When watching your sodium intake, select chicken that is NOT soaked in a salt solution. Some brands, such as Tyson, soak chicken breasts in a salt solution. Read labels carefully.

Tweet This Post