I like chicken a lot, y’all. Chicken parmesan, chicken stir fry, chicken burgers, fried chicken, chicken on the grill, chicken shis-ka-bobs, chicken satay…
I’m starting to sound like the Forest Gump of chicken for crying out loud!
So you get it at this point; chicken holds a fond place in my heart. And I’m always on the lookout for new [to me] chicken recipes that can jazz up my dinner table. After all, there are only so many ways you can dress up a bird.
Tonight, is for trying out Jessica Seinfeld’s Lemon Chicken recipe. It satisfies all of my major dinner requirements:
low cal- check
high protein, low carb- check
partners with a veggie- check
I’ll let you know how this one works out… but from the looks of it, this evenings dinner at the H household will be all [lemon] gravy.
Jessica Seinfeld’s Lemon Chicken (via GOOP)
- 1 tablespoon chopped garlic
- 2 tablespoons plus 1 teaspoon olive oil, separated
- 3 cups low-fat, reduced-sodium chicken broth
- 2 tablespoons freshly squeezed lemon juice
- 2 teaspoons water
- 2 teaspoons cornstarch
- 1/2 cup cauliflower puree
- 1 tablespoon chopped parsley (optional)
- 2 large egg whites
- 1 large egg
- 1 cup whole-wheat flour
- 1/2 teaspoon salt
- 1 teaspoon garlic powder
- 6 boneless, skinless chicken breast cutlets (about 2 1/4 pounds)
In a heavy-bottomed saucepan over medium heat, sauté the chopped garlic in 1 teaspoon of the olive oil until it begins to turn golden brown. Add the chicken broth, turn the heat to high, and reduce by half, about 8 minutes. Add the lemon juice.
In a small bowl, combine the water and cornstarch. Slowly stir the cornstarch mixture into the boiling chicken broth. The mixture will thicken quickly. Add the cauliflower puree. Sprinkle in parsley, if desired. Cover to keep warm and set aside.
Meanwhile, begin heating the remaining 2 tablespoons of olive oil in a large heavy-bottomed skillet over medium heat. Whisk the egg whites and egg in a shallow bowl. Combine the flour, salt, and garlic powder on a large plate. Dredge each chicken cutlet in the seasoned flour and then dip in the egg mixture. Drop the cutlets directly into the heated skillet. Sauté 4 to 5 minutes per side, until the chicken is golden brown and cooked through. Add the lemon sauce and cook 2 to 3 minutes more to combine flavors. Serve.
NOTE: for those not attempting to feed a family of 4, I do suggest cutting this recipe in half. Otherwise- well- I just hope you like chicken as much as I do…
calories: 333 | carbs: 18 g | protein: 45 g | fiber: 3 g