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Light-Style Lemon Chicken


Light-Style Lemon Chicken

Light-Style Lemon Chicken

A delicate lemon sauce glazes pieces of tender chicken. The lemon juice and cabbage in this recipe provide a good dose of vitamin C.

Yield

Makes 4 servings

Ingredients

2 egg whites, lightly beaten
3/4 cup fresh bread crumbs
2 tablespoons sesame seeds (optional)
3/4 teaspoon salt
1/4 teaspoon black pepper
4 boneless skinless chicken breast halves (about 1-1/4 pounds)
2 tablespoons all-purpose flour
3/4 cup fat-free reduced-sodium chicken broth
4 teaspoons cornstarch
1/4 cup fresh lemon juice
2 tablespoons brown sugar
1 tablespoon honey
2 tablespoons vegetable oil
4 cups thinly sliced napa cabbage or romaine lettuce

Preparation

  1. Place egg whites in shallow dish. Combine bread crumbs, sesame seeds, salt and pepper in another shallow dish.
  2. Dust chicken with flour; dip into egg whites. Roll in crumb mixture.
  3. Blend broth into cornstarch in small bowl until smooth. Stir in lemon juice, brown sugar and honey.
  4. Heat oil in large nonstick skillet over medium heat. Add chicken; cook 5 minutes. Turn chicken over; cook 5 to 6 minutes until browned and juices run clear. Transfer to cutting board; keep warm.
  5. Wipe skillet clean with paper towel. Stir broth mixture and add to skillet. Cook and stir 3 to 4 minutes until sauce boils and thickens.
  6. Place cabbage on serving dish. Cut chicken crosswise into 1/2-inch slices; place over cabbage. Pour sauce over chicken. Garnish with lemon slices and fresh herbs, if desired.

Nutritional Information

Fiber 2 g
Carbohydrate 26 g
Cholesterol 57 mg
Saturated Fat 2 g
Total Fat 10 g
Calories from Fat 30 %
Calories 292
Protein 25 g
Sodium 541 mg

Dietary Exchange

Meat 2-1/2
Vegetable 1
Starch 1-1/2
Fat 1/2

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