Lemon chicken is a favorite, but in restaurants it’s usually deep-fried and has excess salt-definitely not a healthy choice. My sautéed version has a coating of breadcrumbs and chopped almonds, cutting back the fat and calories. The lemon sauce goes beautifully with the chicken.
RECIPE INSTRUCTIONS
1. Working with one at a time, place the chicken breasts between 2 sheets of waxed paper and pound to an even 1/2-inch thickness.
2. Combine the breadcrumbs, nuts, salt and pepper in the bowl of a small food processor and process until finely ground. (The finer the nuts, the better they will stick to the chicken.) Place on a plate. Whisk the egg and water or milk together in a shallow bowl.
3. Dip the chicken into the egg mixture, then coat well with the breadcrumb mixture.
4. Spray a non-stick skillet with cooking oil, add the vegetable oil and place over medium heat. Sauté the chicken until browned on both sides and no longer pink inside, approximately 8 minutes. Place in a serving dish, cover and keep warm.
5. Spray the same skillet with cooking oil and sauté the mushrooms until softened, approximately 3 minutes. Add the stock, lemon juice, rind, dissolved corstarch and honey and reduce the heat to low.
6. Simmer for 3 minutes, until the liquid is reduced and the sauce thickened.
7. Pour the sauce over the chicken and garnish with parsley.
INGREDIENTS
4 skinless boneless chicken breasts (about 1 lb)
1 egg
1/2 cup dry breadcrumbs
1/4 cup finely chopped almonds
A pinch salt and freshly ground black pepper
2 Tbsp water or low-fat milk
1 tsp grated lemon rind
2 Tbsp freshly squeezed lemon juice
1/2 cup chopped mushrooms
1/2 cup chicken stock
2 tsp vegetable oil
1 tsp cornstarch dissolved in 2 tsp water
1 tsp honey
NOTES
Nutritional Analysis per Serving
Calories 269
Protein 30 g
Fat 12 g
Saturated fat 2g
Carbohydrates 15 g
Cholesterol 66 mg
Sodium 253 mg
Fiber 3g
Prep Time: 10 minutes
Cook Time: 14 minutes
Make Ahead: Prepare chicken up to the cooking stage a day in advance, cover and refrigerate. Cook just before serving, adding an extra 5 to 10 minutes to the baking time. Prepare sauce a day ahead and refrigerate; reheat in a saucepan over low heat, adding extra stock if too thick.
Serves 4
