This features a chicken cooked with a pretty tasty sauce made from lemon juice, white wine, and Dijon. It's not only diet friendly, but even folks not dieting enjoy it! This would go well with rice, or on its own.
01:15
00:30
01:45
cal
275kcal
Low fat
6g
Low sat-fat
1g
High chol
137mg
sodium
356mg
Low carbs
4g
Serving size
274g
Calories from fat
55kcal
Fiber
0g
Protein
46g
Sugar
1g
Ingredients
- 5 12oz chicken breasts
- 1/3 cup fresh lemon juice
- 1/4 cup white wine
- 3 tbsp Dijon mustard
- 2 tbsp white balsamic vinegar
- 3 cloves garlic
- 1 tbsp fresh chopped Rosemary
- 1 cup chicken stock
- 1 tbsp cornstarch
- 1 tsp grated lemon peel
- 3 tbsp chopped parsley
Directions
- Finely chop the garlic and rosemary and toss into a blender.
- Add the lemon juice, white wine, Dijon, and vinegar.
- Blend until smooth.
- Marinate the chicken in the blended mixture for about an hour in the refrigerator.
- While the chicken is marinating, add 1 to 2 tablespoons of the chicken stock into a small bowl with the cornstarch and allow the cornstarch to dissolve.
- Lightly spray a pan with canola oil using an oil mister.
- Remove the chicken from the marinade and add to the pan.
- Cook the chicken on both sides until no longer pink. The time on this varies by the size of the chicken breasts. Pay attention to it so it doesn't dry out.
- Remove the chicken from the pan and put into the oven to keep warm.
- Add the marinade, cornstarch mixture, and chicken stock to the pan.
- Bring to a boil, stirring constantly, and let simmer for 2 to 3 minutes.
- Add the lemon peel and stir well.
- Add the chicken back into the pan and cook until done, keeping the meat moist by spooning the sauce over it.
- Finish with parsley.
Tips
- Consistently spooning sauce over the chicken while it finishes cooking will keep it from drying out.
- Using a oil mister adds negligible calories to a dish, as long as you spray lightly!