This is a garlic and lemon flavored, oven fried chicken. Serve this with the Low-Fat French Fries recipe from Quick & Healthy Recipes and Ideas and a salad for a healthy quick meal. Look for cornflake crumbs in the breadings section of the grocery store. This recipe is also a good choice for a diabetic menu.
Lemon Garlic Chicken
1 pound skinless, boneless chicken breasts, cut into 4 portions
1/4 cup lemon juice
1 tablespoon minced garlic
1/4 cup cornflake crumbs
1/8 teaspoon salt (optional)
1/8 teaspoon ground black pepper
lemon slices (optional)
Place chicken breasts in a plastic bag. Add lemon juice and garlic. Be sure the lemon juice and garlic mixes with all of the chicken. Seal and marinate in the refrigerator for 10 minutes.
Meanwhile, preheat oven to 425 degrees. Spray a 9-inch by 9-inch baking pan with non-stick cooking spray.
Drain the lemon juice from the chicken and discard.
Pour cornflake crumbs onto a plate. Roll chicken in corn flake crumbs to coat evenly.
Arrange chicken pieces in the baking pan so that they are not touching. Top with any garlic remaining in the plastic bag. Sprinkle with salt and pepper.
Bake for 15-20 minutes or until chicken is cooked.
For an attractive presentation, serve topped with a thin slice of fresh lemon.
Note: Optional ingredients are not included in the nutritional analysis.
Use our Grocery List to Print with ingredients for this recipe already included!
Makes 4 servings - Carb Servings: 1/2; Exchanges: 1/3 starch, 3 1/2 very lean meat; calories 150, total fat 1 g, saturated fat 0g, cholesterol 65 mg, sodium 116 mg, total carbohydrate 6g, dietary fiber 0g, sugars 1g, protein 27g
Source: Quick & Healthy Recipes and Ideas - 1st Edition, © Brenda J. Ponichtera, RD, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association.