LEMON-CAYENNE CHICKEN
Source of Recipe
DAILY DIABETIC RECIPE -- August 11, 2002 - DailyDiabeticRecipe.com/
Recipe Introduction
Servings: 4 /
Nutritional Information Per Serving:
Calories: 222; Fat: 7 g; Carbohydrate: 13 g;
Sodium: 365 mg; Cholesterol: 63 mg; Protein: 25 g; Fiber: 1 g
Diabetic Exchanges: 1 Bread/Starch; 3 Low-Fat Meat
List of Ingredients
- 4 boneless, skinless chicken breast halves
(about 4 ounces each); remove all visible fat removed
- 1/2 cup all-purpose flour
- 3/4 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne
- 1/8 teaspoon black pepper
- Vegetable oil spray
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons water
- 1 tablespoon light margarine
- 1 teaspoon fresh lemon juice
- 2 tablespoons finely chopped fresh parsley
Recipe
Rinse chicken and pat dry with paper towels. Put chicken smooth
side up between two sheets of plastic wrap. Using a tortilla
press or smooth side of a meat mallet, lightly flatten chicken
to 1/4-inch thickness, being careful not to tear meat.
In a shallow bowl, combine flour, paprika, salt, cayenne,
and black pepper. Coat chicken, shaking off excess.
Spray a large non-stick skillet with vegetable oil spray. Add
oil and put over medium-high heat for 1 minute, or until hot.
Cook chicken for 8 minutes. Turn and cook for 7 to 8 minutes,
or until golden brown. Place chicken on a serving platter.
To pan residue, add water, margarine, and lemon juice. Scrape
any browned bits from skillet. Bring mixture to a boil. Boil
for about 30 seconds, or until sauce is slightly thickened.
To serve, drizzle sauce over chicken and sprinkle with parsley.
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