Lemon Dijon Breasts Of Chicken
|Fresh lemon juice||1⁄3 Cup (4.8 tbs)|
|Dry white wine/Nonalcoholic white wine||1⁄3 Cup (4.8 tbs)|
|Dijon mustard||3 Tablespoon|
|Garlic||3 Clove (15 gm)|
|Dried rosemary||1⁄3 Teaspoon|
|Skinless boneless chicken breast halves||24 Ounce|
|Chicken broth||1 Cup (16 tbs), defatted|
|Grated lemon peel||1 Teaspoon|
|Chopped parsley||3 Tablespoon|
In a blender or small food processor, blend or process the lemon juice, wine, mustard, garlic and rosemary until well combined.
Place the chicken breast halves in a 13" X 9" X 2" baking dish in a single layer.
Pour the lemon mixture over the chicken.
Cover and marinate in the refrigerator for at least 1 hour.
Meanwhile, in a small bowl or cup, stir together 2 tablespoons of the chicken broth and the cornstarch until dissolved.
Set the cornstarch mixture aside.
Lightly spray an unheated large skillet with olive oil no-stick spray.
Remove the chicken from the marinade, reserving the marinade.
Add the chicken to the skillet.
Cook over medium heat for 4 minutes.
Turn the chicken over and cook about 4 minutes more or until tender and no longer pink.
Remove the chicken from the skillet and cover to keep warm.
Add the reserved marinade to the skillet.
Using a wire whisk, stir in the cornstarch mixture and the remaining broth.
Bring to a boil, stirring constantly.
Then cook and stir for 2 minutes more.
Stir in the lemon peel.
Return the chicken to the skillet and heat through.
Sprinkle with the parsley to garnish.
Calories 167 Calories from Fat 21
% Daily Value*
Total Fat 2 g3.6%
Saturated Fat 0.45 g2.3%
Trans Fat 0 g
Cholesterol 65.8 mg21.9%
Sodium 180.1 mg7.5%
Total Carbohydrates 6 g2%
Dietary Fiber 0.82 g3.3%
Sugars 0.7 g
Protein 27 g54.8%
Vitamin A 13.3% Vitamin C 32.6%
Calcium 3.3% Iron 8%
*Based on a 2000 Calorie diet