What's great about this jewel is how very easy it is to prepare. I mean anyone can make this dish with outstanding results... and you don't have to be a diabetic to feast on these delicious flavors.
Easy Lemon Chicken and Green Beans
Ingredients
2 lemons
1 tablespoon sugar
1 1/2 teaspoons rosemary, fresh
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound chicken breast, boneless/skinless, raw
1 teaspoon cornstarch
3 cups green beans, cooked
Preparation
Preheat oven to 400°F. Spray a 13x9-inch baking pan with cooking spray.
Grate 2 teaspoons of zest from one lemon, then half the lemon and squeeze 3 tablespoons of juice from it into a shallow medium bowl.
Cut the other lemon into thin slices, discarding the ends.
Add the lemon zest, sugar, rosemary (chopped), salt and pepper to the bowl of lemon juice; whisk to blend.
One at a time, dip the chicken breasts into the lemon mixture, turning to coat both sides.
Place the chicken breasts in the prepared pan and place some of the lemon slices on top of each.
Spoon any remaining lemon mixture from the bowl over the chicken.
Bake for 15 to 20 minutes, basting twice with pan juices, or until chicken is cooked through (no longer pink inside).
Meanwhile, wash and trim beans; steam in microwave or on stovetop until crisp-tender.
When chicken is done, transfer it to serving plates. Pour the pan juices into a small saucepan.
Dissolve cornstarch in 1 tablespoon of cold water, add to the pan juices, and bring to a boil over medium heat, stirring constantly until thickened.
Spoon the pan juices over the chicken. Serve with steamed green beans, and garnish with rosemary sprigs, if desired.
Serves 4
Ingredients
2 lemons
1 tablespoon sugar
1 1/2 teaspoons rosemary, fresh
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound chicken breast, boneless/skinless, raw
1 teaspoon cornstarch
3 cups green beans, cooked
Preparation
Preheat oven to 400°F. Spray a 13x9-inch baking pan with cooking spray.
Grate 2 teaspoons of zest from one lemon, then half the lemon and squeeze 3 tablespoons of juice from it into a shallow medium bowl.
Cut the other lemon into thin slices, discarding the ends.
Add the lemon zest, sugar, rosemary (chopped), salt and pepper to the bowl of lemon juice; whisk to blend.
One at a time, dip the chicken breasts into the lemon mixture, turning to coat both sides.
Place the chicken breasts in the prepared pan and place some of the lemon slices on top of each.
Spoon any remaining lemon mixture from the bowl over the chicken.
Bake for 15 to 20 minutes, basting twice with pan juices, or until chicken is cooked through (no longer pink inside).
Meanwhile, wash and trim beans; steam in microwave or on stovetop until crisp-tender.
When chicken is done, transfer it to serving plates. Pour the pan juices into a small saucepan.
Dissolve cornstarch in 1 tablespoon of cold water, add to the pan juices, and bring to a boil over medium heat, stirring constantly until thickened.
Spoon the pan juices over the chicken. Serve with steamed green beans, and garnish with rosemary sprigs, if desired.
Serves 4
This recipe follows the guidelines from the American Heart Association as well as the guidelines from the American Cancer Society, World Cancer Research Fund, and American Institute for Cancer Research. In addition, the meal is high in calcium, so that it helps build strong bones and also may help prevent osteoporosis. (source: Alli)
Nutritional Information
Calories 180; Calories from Fat 25; Total Fat 3 g; Saturated Fat 1 g; Cholesterol 65 mg; Sodium 200 mg; Total Carbohydrate 14 g; Dietary Fiber 4 g; Sugars 6 g; Protein 25 g; Vitamin A 15%; Vitamin C 35%; Calcium 6%; Iron 8%.
This is such an easy recipe and it's so easy on the diet that you can comfortably add roasted potatoes if you want to "beef up" the dish a bit.
That's it for today, blog.