Lemon Chicken


Metabolic Medical Centers - Metabolic Recipes

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Serves 6 (Serving size 1breast or thigh) Cook Time 40 minutes

Ingredients:
2 skinless, bone-in chicken breast halves, halved crosswise
2 skinless, bone-in chicken thighs
1 tsp kosher salt, divided
3/4 tsp black pepper, divided
Cooking spray 1
1 tbsp olive oil, divided
1 Meyer lemon, cut into 1/4-inch-thick slices and seeded
1/4 c finely chopped shallots
4 garlic cloves, thinly sliced
1/2 c dry white wine
1/2 tsp chopped fresh thyme leaves
1 c unsalted chicken stock (such as Swanson), divided
1 tsp cornstarch
2 oz pitted Castelvetrano olives
2 tbsp fresh Meyer lemon juice
2 tbsp butter substitute
1 tbsp fresh parsley leaves

Directions:

  1. Preheat oven to 400°.
  2. Heat a large ovenproof skillet over medium-high heat. Sprinkle chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper; coat with cooking spray. Add chicken to pan; cook 6 minutes or until golden brown. Turn chicken over. Place pan in oven. Bake at 400° for 12 minutes or until a thermometer inserted in thickest portion of chicken registers 165°.
  3. Remove chicken from pan; keep warm. Discard pan drippings (do not wipe pan clean).  Add lemon slices to pan; cook 1 minute on each side or until browned. Remove lemon from pan. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots and garlic; sauté 2 minutes, stirring occasionally. Add wine and chopped fresh thyme; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits.
  4. Return lemon slices to pan. Add 2/3 cup stock, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Combine remaining 1/3 cup stock and cornstarch, stirring with a whisk. Add cornstarch mixture and olives to pan; bring to a boil. Cook 1 minute, stirring occasionally. Stir in lemon juice and butter substitute, stirring until butter melts. Return chicken to pan, turning to coat; sprinkle with parsley.

Nutritional Info: Calories 106.2, Fat 53, Sodium 150.3mg, Carbohyrate 0.6g, Protein 10.4 g

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Pan Roasted Lemon Chicken


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Metabolic Medical Centers - Metabolic Recipes

Serves 4 Cook Time 1 hour 15 minutes

Ingredients:
6 Tbsp olive oil
2 large lemons. 1 thinly sliced,
1 juiced
4 cloves garlic, minced
1 tsp kosher salt
1/2 tsp fresh cracked pepper
3/4 lb green beans, trimmed
1/2 C onion, chopped
4 chicken breasts, bone-in no skin

Directions:

  1. Preheat oven to 450°F. Coat a large baking dish with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.
  2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using tongs, remove the green beans and arrange them on top of the lemon slices. Using a slotted spoon or tongs, arrange the green beans along the inside edge of the dish. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, meat-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.
  3. Roast for 50 minutes. Place a chicken breast on each of 4 serving plates; divide the green beans. Serve warm.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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