Lemon Chicken with boneless skinless chicken breasts lightly floured, seasoned and dipped in egg whites then baked a delicious lemon sauce.
1 pound boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
1-1/2 teaspoons grated lemon peel
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water
Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and red pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is no longer pink in center.
Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired.
Cut each chicken breast diagonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.
Recipe makes 4 servings.
Serving size: 1 chicken breast
Calories: 251; Total Fat: 1g; Saturated Fat: >trace; Cholesterol: 66mg; Sodium: 481mg; Carbohydrates: 30g; Fiber: trace; Protein: 29g
Exchanges per serving: Starch/Bread 1/2, Lean Meat 4, Other Carbohydrate 1-1/2
Extra: Turkey Scallopine with Lemon Sauce
Melt 1-tablespoon margarine in a large non-stick skillet over medium heat. Add one clove of minced garlic and cook two or three minutes. Add three cups cooked rice and cook until thoroughly heated (if chilled). Stir in 2-tablespoons each finely chopped scallions and chopped parsley and 1/4-cup freshly grated Parmesan cheese; mix well.
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