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Recipe: Mom’s Lemon Chicken

Maybe my love for this recipe stems from the nostalgic feeling I get when eating it with couscous.  Maybe it’s the fact that it’s a little indulgent, but not too much.  Or maybe my love for this recipe comes from using it to convert non-lemon chicken lovers into believers.  Whatever the reason, this is a no-fail lemon chicken.  Nutritionally, this recipe isn’t the greatest as a stand alone, but add some steamed vegetables (or salad) and whole grains (quinoa, whole wheat couscouse or brown rice) to give it color and balance the meal.

Mom’s Lemon Chicken

Serves 4

  • 4 skinless, boneless chicken breasts
  • 2 tablespoons olive oil
  • ½ – 1 cup flour
  • 6 cups chicken broth
  • ½ cup dry white wine
  • 2 garlic cloves, peeled
  • 5-6 lemons (zested and juiced, aiming for about 1/3 – ½ cup)
  • Salt and white pepper to taste
  • 1-2 tablespoons coarsely chopped parsley

Using most of the flour, dredge the chicken pieces, completely coating them in flour.

Heat the oil over medium heat in a large skillet.  Add the chicken breasts and brown on each side (they don’t have to cook through), about 8-10 minutes.  Remove from pan and set aside.

Add 2 tablespoons of flour to the pan and mix with the remaining fat.  Add the wine and deglaze, gently scraping the browned chicken bits from the bottom (don’t discard them, they’re tasty).  Add the chicken broth and garlic cloves and bring to a boil.  Reduce heat to a simmer, add the lemon juice and stir.  Place the chicken pieces back into the pan and submerge in the liquid until chicken is fully cooked.  Remove chicken and reduce the liquid until it thickens to a sauce (about 10-15 minutes).  Season sauce with salt and white pepper; remove garlic cloves and sprinkle zest and parsley on top before serving.

NUTRITION INFORMATION (1 breast with ¼ of the sauce): 377 calories, 5g fat, 14g carbohydrates, 63g protein.  There’s only 1g of saturated fat, no trans fat and 137 mg of cholesterol.  This dish is a good source of Vitamins B6 and C, Niacin, Selenium, and Phosphorous.

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