Lemon Chicken

**Prince** · 10-02-2003, 08:20 PM

Lemon Chicken

1 pound (4 pieces) boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water

Lemon Sauce:
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
1-1/2 teaspoons grated lemon peel
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water

Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and red pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is no longer pink in center.

Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired.

Cut each chicken breast diagonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

Makes 4 servings
Serving Size: 1 chicken breast

Nutrients per serving:
Calories: 251
Total fat: 1 gram (5% of calories)
Saturated fat: trace
Cholesterol: 66 mg
Sodium: 481 mg
Carbohydrate: 30 grams (48% of calories)
Protein: 29 grams (47% of calories)
Dietary fiber: trace

Uthinkso · 11-07-2003, 02:37 PM

Sounds awesome gonna have to try that one out next week.

10-02-2003, 08:20 PM	#1
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,730 Blog Entries: 25 Photos: 320	Lemon Chicken Lemon Chicken 1 pound (4 pieces) boneless, skinless chicken breasts 1/4 cup all-purpose flour 1 teaspoon baking soda 1/4 teaspoon ground red pepper (more if desired) 2 egg whites 2 teaspoons water Lemon Sauce: 1/3 cup fat-free, reduced sodium chicken broth 1/4 cup sugar 1-1/2 teaspoons grated lemon peel 3 tablespoons lemon juice 2 tablespoons rice vinegar 2 tablespoons light corn syrup 1 clove garlic, finely chopped Salt and pepper to taste 2 teaspoons corn starch 2 teaspoons cold water Heat oven to 450 degrees. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and red pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is no longer pink in center. Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired. Cut each chicken breast diagonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve. Makes 4 servings Serving Size: 1 chicken breast Nutrients per serving: Calories: 251 Total fat: 1 gram (5% of calories) Saturated fat: trace Cholesterol: 66 mg Sodium: 481 mg Carbohydrate: 30 grams (48% of calories) Protein: 29 grams (47% of calories) Dietary fiber: trace
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11-07-2003, 02:37 PM	#2
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,298 Photos: 3	Sounds awesome gonna have to try that one out next week.
	"Everyone has a plan 'til they get punched in the face".-Mike Tyson http://www.fitday.com/WebFit/PublicJ...ner=ndagostino Myspace

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