lemon chicken with dipping sauce
Lemon Chicken
4 boneless skinless chicken breast halves
4 teaspoons lemon juice
4 cloves garlic, pressed
1 tablespoon brown sugar
2 teaspoons low sodium soy sauce
2 tablespoons vegetable oil
Parchment paper
Place
chicken between two sheets of parchment paper and whack away at them to
flatten them to about 1/2 inch thick. Combine lemon juice, garlic,
sugar and soy sauce. Place chicken in a bowl and pour marinade over
chicken; flip to coat both sides. Cook chicken in oil, in a large
skillet, over medium-high heat for about 5 minutes per side.
Dipping Sauce
2 tablespoons low sodium soy sauce
2 tablespoons lime juice
1 1/2 teaspoons rice vinegar
2 tablespoons brown sugar
1 clove garlic, pressed
1 teaspoon chili
garlic paste
Combine
soy sauce, lime juice, vinegar, sugar, garlic and chili garlic paste in
a small bowl. Per serving: 232 Calories; 8g Fat; 28g Protein; 10g
Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 463mg Sodium.
Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 1/2 Other Carbohydrates. LC SERVING SUGGESTIONS: Serve with
dipping sauce on side. Add stir-fried caul-rice (process cauliflower in
a food processor till it resembles grains of rice. Place rice in a
skillet or wok and sauté or stir-fry until tender) and steamed
broccoli.
Lemon Chicken
4 boneless skinless chicken breast halves
4 teaspoons lemon juice
4 cloves garlic, pressed
1 tablespoon brown sugar
2 teaspoons low sodium soy sauce
2 tablespoons vegetable oil
Parchment paper
Place
chicken between two sheets of parchment paper and whack away at them to
flatten them to about 1/2 inch thick. Combine lemon juice, garlic,
sugar and soy sauce. Place chicken in a bowl and pour marinade over
chicken; flip to coat both sides. Cook chicken in oil, in a large
skillet, over medium-high heat for about 5 minutes per side.
Dipping Sauce
2 tablespoons low sodium soy sauce
2 tablespoons lime juice
1 1/2 teaspoons rice vinegar
2 tablespoons brown sugar
1 clove garlic, pressed
1 teaspoon chili
garlic paste
Combine
soy sauce, lime juice, vinegar, sugar, garlic and chili garlic paste in
a small bowl. Per serving: 232 Calories; 8g Fat; 28g Protein; 10g
Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 463mg Sodium.
Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2
Fat; 1/2 Other Carbohydrates. LC SERVING SUGGESTIONS: Serve with
dipping sauce on side. Add stir-fried caul-rice (process cauliflower in
a food processor till it resembles grains of rice. Place rice in a
skillet or wok and sauté or stir-fry until tender) and steamed
broccoli.