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    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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