Thursday, March 6, 2014

Recipe: Lemon Chicken Breast

Hello Folks! About two weeks ago I wrote a post about an app I've been using called Lose It! and two cook books I've been using to make 400 or less calorie meals.

This past weekend I was out of town visiting my bestie, her husband and their beautiful new baby. While I was gone, A did some grocery shopping. One of the meals he was going to make was Lemon Thyme Chicken. He didn't have the chance to make it while I was gone so I decided I would make it last night. A quick Google search landed me on this recipe from The Food Network and I'll tell you what, it was delicious! Even K was happy to eat it. She's not the most picky eater and she will usually eat chicken but since it was something new I wasn't sure how she would like it. Thankfully she loved it! The other great thing about it is it falls under their "Healthy" category and it is under 400 calories.

Makes 4 servings

  • 1/4 cup good olive oil
  • 3 tablespoons minced garlic (9 cloves)
  • 1/3 cup dry white wine
    (We used a moscato which is a sweet white wine which was delicious.)
  • 1 tablespoon grated lemon zest (2 lemons)
  • 2 tablespoons freshly squeezed lemon juice
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon minced fresh thyme leaves
  • Kosher salt and freshly ground black pepper
  • 4 boneless chicken breasts (6 to 8 ounces each)
    (The original recipe called for the chicken breasts to have the skin on. I prefer no skin and the recipe works for skinless chicken as well.)
  • 1 lemon

DirectionsPreheat 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. Serve hot with the pan juices.

Nutritional InformationCalories: 393  |  Total Fat: 19.5 g  |  Saturated Fat: 3 g
Protein: 49 g   |  Total Carbohydrates: 3 g  |  Sugar: 0 g
Fiber: 0.5 g     |  Cholesterol: 145 mg  |  Sodium: 745 mg

We made this with a side of broccoli and I used that to soak up the extra pan juices - so good!

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