Thursday, November 02, 2006

A quick post before this computer croaks

Oven-Fried Lemon Marinated Chicken
Fry Light, Fry Right! Copyright 2004

1 tbsp. soy sauce
¾ tsp. salt, divided
¾ tsp. pepper, divided
1 ½ tsp. minced garlic (or 2 cloves garlic, minced)
1 tbsp. canola oil
3 tbsp. condensed chicken broth
½ c. lemon juice
2 tbsp. grated lemon peel I just added slices of the rind to the marinade and then discarded them before cooking
4 skinless, boneless chicken breasts I used tenderloins
canola cooking spray
½ c. unbleached flour (plus more if needed)
1-2 tsp. paprika to taste
Fresh parsley and lemon slices for garnish (optional)

1. Combine soy sauce, ½ teaspoon of the salt and ½ teaspoon of the pepper with the garlic, canola oil, broth, lemon juice, and lemon peel in a large zip-top plastic bag. Mix with a spoon; add the chicken breasts. Refrigerate for at least 1 hour.
2. Preheat the oven to 350 degrees F. Coat a 9x9-inch pan with cooking spray and set aside.
3. Combine the flour, paprika, and remaining salt and pepper in a medium b owl or another plastic bag. Remove the chicken from the marinade, setting the marinade aside. Add the chicken to the flour mixture, coating each breast completely. Arrange the chicken in the prepared pan and spray the tops of the pieces with cooking spray.
4. Drizzle ¼ cup of marinade over the chicken and bake for 20 minutes, uncovered. Pour the remaining marinade over the chicken and bake for 20-30 minutes more, until done. Garnish with lemon slices and fresh parsley, if desired.

Makes 4 servings. Per serving: 200 calories, 29 g protein, 9 g carbs, 5 g fat, 68 mg chol, 3.5 g fiber, 811 mg sodium

This is supposed to be a healthy knock-off of Lemon Chicken that would be ordered in a typical Chinese restaurant. I've never had that version of Lemon Chicken but, from my experience with Chinese food, I doubt this is very similar. However, it was very good. It didn't have the crunch that real fried food has but it still worked for me. It was quite tangy so I paired it with some sweet glazed carrots, which balanced the sharpness. My son really enjoyed this too.

This cookbook offers healthier versions of many 'bad' foods. I'm looking forward to trying more of these recipes.

That's it for today. This computer is hosed. I'll probably be computer-less for the rest of the day from the looks of things.

1 comment:

Sara said...

Sounds really good - I might make this tomorrow. Sorry to hear about your computer!