3 tablespoons all-purpose flour | |
1/4 teaspoon pepper | |
2 skinless/boneless, unseasoned chicken breasts, cut in half (400g total) | |
2 tablespoons olive oil | |
1 tablespoon butter | |
1 medium onion chopped | |
1 cup no salt added chicken broth | |
1/4 cup lemon juice | |
1 teaspoon dried basil | |
1/2 teaspoon dried thyme | |
4 lemon slices | |
2 tablespoons fresh parsley minced |
Nutrient Analysis | |||||||||||||||||||
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
Calories | 245kcal | ||||||||||||||||||
Protein | 24g | ||||||||||||||||||
Carbohydrates | 11g | ||||||||||||||||||
Fibre | 1.2g | ||||||||||||||||||
Total Fat | 12g | ||||||||||||||||||
Saturated Fat | 3g | ||||||||||||||||||
Cholesterol | 65mg | ||||||||||||||||||
Sodium | 91mg | ||||||||||||||||||
Potassium | 394mg | ||||||||||||||||||
Phosphorus | 258mg | ||||||||||||||||||
Lemon and spices are giving the flavour in this great one-pan meal. Unseasoned chicken breast is lower in sodium and phosphorus than seasoned chicken breast.
Baked Lemon Chicken:
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1
Done
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Preheat (conventional) oven to 350°F. |
2
Done
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In a shallow bowl, combine flour and pepper. Dredge the chicken. Set the remaining flour mixture aside. |
3
Done
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In a skillet, heat the oil over medium-high heat and fry the chicken. Place the browned chicken pieces in a baking dish. |
4
Done
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In a saucepan, melt the butter over medium heat and fry the onion until they are softened. |
5
Done
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Add the reserved flour mixture to the onion and stir to form a thick paste. Gradually add broth, lemon juice, basil and thyme and mix well. |
6
Done
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Bring to a boil. Cook and stir for 2 minutes or until the sauce is thick and bubbly. Pour the sauce over the chicken. Top each chicken piece with a lemon slice. Sprinkle with parsley. |
7
Done
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Cover and bake in the oven for 30 minutes. Serve over rice with green beans and enjoy! |