Lemon Chicken

Lemon Chicken

0 Reviews
From: Diabetic Living Magazine

The chicken in this simple recipe is coated in a mixture of bread crumbs and spicy adobo seasoning, cooked in a skillet and drenched in lemon juice. The bread crumbs from the coating on the chicken help to thicken the lemon-garlic sauce.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 4 skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • ¼ cup fat-free milk
  • ⅔ cup fine dry bread crumbs
  • 2 teaspoons adobo seasoning blend (see Tip)
  • 2 tablespoons margarine or cooking oil
  • 1¾ cups water
  • 1 clove garlic, minced
  • 1 lemon, halved crosswise
  • 1 tablespoon snipped fresh parsley
  • 1 twist Shredded lemon peel (optional)

Preparation

  • Prep

  • Ready In

  1. Split chicken breast halves in half horizontally. Place milk in a shallow bowl. In a shallow dish, combine bread crumbs and adobo seasoning. Dip chicken pieces into milk, allowing excess to drip off. Dip chicken pieces into crumb mixture, turning to coat evenly.
  2. In a very large nonstick skillet, heat margarine or cooking oil over medium heat. Add chicken; cook about 5 minutes or until browned, turning occasionally.
  3. Add the water and garlic to skillet. Squeeze juice from one of the lemon halves over chicken. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until sauce is thickened, stirring occasionally. Cut the remaining lemon half in half and then into slices.
  4. Sprinkle chicken with parsley and, if desired, lemon peel. Serve with the lemon slices.
  • Tip: Look for the adobo seasoning blend at a market that specializes in Hispanic foods.

Nutrition information

  • Serving size: 1 chicken breast half
  • Per serving: 256 calories; 8 g fat(2 g sat); 1 g fiber; 15 g carbohydrates; 29 g protein; 38 mcg folate; 66 mg cholesterol; 2 g sugars; 383 IU vitamin A; 8 mg vitamin C; 63 mg calcium; 2 mg iron; 641 mg sodium; 362 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 3½ lean protein, 1½ fat, 1 starch

Reviews 0