LEMON CHICKEN | SLIMMING & WEIGHT WATCHERS FRIENDLY
Steps:
- Spray the frying pan with low calorie cooking spray and cook the onions, chilli and chicken on a medium heat.
- When the onion has softened and the chicken has browned slightly, remove from the pan and set aside.
- Add the stock, onion powder and no added sugar lemon squash to the pan and bring to the boil.
- Allow to simmer for a few minutes. Place half of the sauce into a jug and whisk in the xanthan gum a 1/4 of a tsp at a time. You will need to whisk well - and keep whisking!
- When the right consistency is achieved, return the sauce to the pan and add the chicken.
- Add the lemon slices and cook gently for another 5 minutes.
- Stir in the pineapple and remove from the heat immediately.
- Taste, and add a little granulated sweetener if it's a bit too sour.
- Serve with your choice of accompaniment.
Nutrition Facts : Calories 201 kcal, Carbohydrate 15 g, Protein 30 g, Fat 2 g, SaturatedFat 0.5 g, TransFat 0.03 g, Cholesterol 72 mg, Sodium 493 mg, Fiber 3 g, Sugar 7 g, UnsaturatedFat 1 g, ServingSize 1 serving
CREAMY LEMON CHICKEN | SLIMMING & WEIGHT WATCHERS FRIENDLY
This creamy dish feels so indulgent, you'd never guess it was so low in calories and points. Swapping double cream for low fat cream cheese keeps the fat content low. Tangy lemon juice and spinach keep it fresh.
Provided by Nicola Dales
Categories Dinner
Time 40m
Number Of Ingredients 9
Steps:
- Spray the frying pan with low calorie cooking spray and place over a medium heat.
- When the pan is hot, place the chicken breasts in and cook for 2 minutes each side to seal and colour. Remove to a plate and place to one side.
- Give the pan another spray with low calorie cooking spray then add the onions and sauté for 5 minutes until soft.
- Add the stock cube to the boiling water and pour into the pan along with the lemon juice and bring to a simmer.
- Stir in the low fat cream cheese, then return the chicken to the pan.
- Allow to simmer for 10-15 minutes, stirring occasionally until the chicken is cooked through.
- The sauce should have reduced and thickened slightly, but if it is too runny turn up the heat and allow to bubble until you reach the consistency of single cream.
- Stir in the spinach and cook for a couple more minutes until it has wilted.
- Season with a little freshly ground black pepper and serve with your choice of accompaniment.
Nutrition Facts : Calories 192 kcal, Carbohydrate 2.3 g, Fat 2.9 g, SaturatedFat 0.9 g, Protein 39 g, Sodium 1.4 mg, Fiber 0.5 g, Sugar 1.9 g, ServingSize 1 serving
EASY CREAMY LEMON CHICKEN
This dish is a snap to prepare but always hits the spot at my house. The creamy sauce with a hint of lemon keeps the chicken moist and delicious. Serve over pasta or rice.
Provided by Jess Staldine
Categories Meat and Poultry Recipes Chicken Chicken Breast Recipes
Time 35m
Yield 6
Number Of Ingredients 6
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- Melt butter in a large skillet over medium-high heat. Cook chicken until lightly browned on both sides, 5 to 7 minutes. Place in a baking dish.
- Stir lemon juice and zest into the leftover butter in the pan, and cook over medium-low heat, stirring, for 3 to 4 minutes. Stir in half-and-half slowly. Stir in 1/4 cup Parmesan cheese until sauce is smooth. Pour sauce over chicken.
- Bake in the preheated oven until chicken is no longer pink in the center and juices run clear, 20 to 30 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Sprinkle remaining 1/4 cup Parmesan cheese on top.
Nutrition Facts : Calories 344.3 calories, Carbohydrate 2.7 g, Cholesterol 126.1 mg, Fat 24.6 g, Fiber 0.1 g, Protein 27.5 g, SaturatedFat 14.5 g, Sodium 283.8 mg, Sugar 0.3 g
LEMON CHICKEN WITH BROCCOLI
Here's a super weeknight dinner the whole family will love-and it's ready in just 30 minutes. Thinly slicing the chicken will ensure it cooks quickly and evenly. Covering the pan when the broccoli cooks helps build up steam, bathing the florets in heat and cooking the tops that aren't in contact with the hot pan. You'll need 1 small to medium head of broccoli to produce enough florets and 1 lemon to yield enough zest and juice for this entrée. Round out the meal with a side of angel hair pasta, rice, or couscous to soak up the sauce.
Time 30m
Yield 4 servings
Number Of Ingredients 11
Steps:
- On a plate, combine 1 1/2 Tbsp flour, 1/4 tsp salt, and pepper; add chicken and turn to coat.
- In a large nonstick skillet, heat the oil over medium-high heat. Add the chicken and cook, turning, until lightly browned and cooked through, about 5 minutes; transfer the chicken to a plate.
- Put 1 cup of broth and the garlic in same skillet; bring the mixture to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add the broccoli; cover and cook for 1 minute.
- In a small cup, stir remaining 1/2 cup broth, 1/2 Tbsp flour, and 1/4 tsp salt; add this mixture to the skillet and bring it to a simmer over low heat.
- Cover and cook until the broccoli is crisp-tender and the sauce is slightly thickened, about 1 1/2 minutes. Stir in the chicken and the lemon zest; heat through.
- Remove the skillet from the heat and stir in the parsley and lemon juice; toss to coat.
- Serving size: 1 cup
Nutrition Facts : Calories 73 kcal
CREAMY LEMON CHICKEN
Provided by Ree Drummond : Food Network
Categories main-dish
Time 25m
Yield 4 to 6 servings
Number Of Ingredients 11
Steps:
- Place the flour in a shallow bowl and season with salt and pepper. Heat a large saute pan over medium-high heat, then add the oil. Dredge the chicken in the flour, shaking off any excess, and place in the hot oil. Cook until golden brown on both sides and cooked through, about 4 minutes per side. Remove the chicken to a plate.
- Add the garlic to the pan, carefully add the wine and, using a wooden spoon, scrape the bottom of the pan to release any flavor stuck to the bottom. Add the cream, Parmesan, lemon zest and juice and some salt and pepper. Bring to a simmer and cook until the sauce starts to thicken, about 2 minutes. Add the spinach, stir and return the chicken to the pan. Cook for 1 minute more, until the spinach has wilted. Garnish with basil and lemon slices.
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- On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
- Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
- In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
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