Lemon Chicken

Lemon ChickenLooking for a quick and delicious entrée that doesn’t involve a take-out menu? Adapted from a Prevention magazine recipe, this is one “fast food” that will delight your taste buds without abandoning your healthy diet resolutions. Pair with roasted red potatoes and a salad and you have a meal that the whole family will love … in less than 30 minutes!

Ingredients

  • 1/4 cup all-purpose flour
  • 1 lb. thin-sliced boneless, skinless chicken breasts
  • 3 Tbsp olive oil
  • 3/4 cup white wine or reduced-sodium chicken broth
  • Freshly squeezed juice of 1/2 lemon
  • 2 Tbsp roughly chopped flat-leaf parsley

Preparation

  1. Put flour on plate and coat both sides of chicken.
  2. Heat 1 tablespoon of the oil in medium nonstick skillet over medium-high heat. When oil is hot, add one-third of the chicken and cook 2 to 3 minutes per side. Remove to plates. Repeat twice with remaining oil and chicken.
  3. Pour wine and lemon juice into pan. Cook over high heat until about 1/4 cup remains. Season with salt and freshly ground black pepper to taste. Stir in parsley, spoon sauce around chicken and serve. Enjoy!

Nutrition Facts (per serving): 281 cal, 27 g protein, 8 g carb, 0.5 g fiber, 12 g fat, 2 g sat fat, 66 mg chol, 77 mg sodium

Key Ingredient Benefits

Chicken: This poultry is perhaps best known for its high protein content, but it is a food that actually provides broad nutrient support. Included in this excellent protein content are plentiful amounts of sulfur-containing amino acids that are important for support of cardiac and skeletal muscle. Additionally, all B vitamins are present in chicken.

Lemon: This fruit contains citrus bioflavonoids, which have antioxidant properties and are active in improving the function of the immune system. Lemons also have anti-microbial properties and are a good source of a number of nutrients including, vitamin C, potassium, and folate. The lemon’s bioflavonoids may also function as anti- inflammatories and lower blood pressure and cholesterol.

Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.

Parsley: A sprig of parsley can provide much more than a decoration on your plate. Parsley is an excellent source of vitamin A, vitamin C, and vitamin K. It is a good source of iron and folate. Parsley’s volatile oil components include myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol, and luteolin.

White Wine: The nutritional content of white wine, aside from its antioxidant properties, includes phosphorus, potassium, and fluoride. When used in cooking, the alcoholic content is negligible however the flavor benefits are great.