Lemon Chicken Light (Dukan Diet friendly)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 166.1
- Total Fat: 1.8 g
- Cholesterol: 68.4 mg
- Sodium: 453.5 mg
- Total Carbs: 9.6 g
- Dietary Fiber: 1.3 g
- Protein: 28.5 g
View full nutritional breakdown of Lemon Chicken Light (Dukan Diet friendly) calories by ingredient
Introduction
This is a healthier version of the Lemon Chicken my family loves. They love this variation too!NOTE: The lemon juice is for marinating the chicken. I drained the chicken before baking, so the calorie count reflects only 1 oz. of lemon juice per serving. The calorie count will also vary according to how much of the sauce you add to your serving. This is a healthier version of the Lemon Chicken my family loves. They love this variation too!
NOTE: The lemon juice is for marinating the chicken. I drained the chicken before baking, so the calorie count reflects only 1 oz. of lemon juice per serving. The calorie count will also vary according to how much of the sauce you add to your serving.
Number of Servings: 6
Ingredients
-
3 bone-in chicken breasts, skin removed (reduce cooking time if using boneless breasts) (The chicken breasts I bought were huge, so I cut each in half to make 6 servings.)
2 c. lemon juice (preferably fresh squeezed, but bottled is fine)
2 T. oat bran, ground in food processor or coffee grinder
1 t. paprika
Dash of salt and pepper
1/2 package of Crystal Light Lemonade Powder Mix (makes 8 servings if prepared according to package)
1 T. Chicken Flavor Better Than Bouillion Paste
1/2 tsp. lemon extract
1 whole lemon
Directions
Place chicken breasts in glass container then pour over lemon juice. Make sure all the pieces are just submerged. Refrigerate overnight.
Mix together ground oat bran, paprika, salt, pepper, and Crystal Light Mix in large bowl.
Drain chicken, but keep 3 oz. (6 T.) of the lemon juice marinade. Pat chicken dry with paper towel. Dredge each piece in oat bran mixture, then place in baking pan just large enough to hold the pieces without overlapping. Mix together the reserved lemon juice, the boullion paste, and lemon extract. Pour over chicken pieces. Slice the whole lemon thin, and place the slices over the pieces, then bake at 375 about 45 minutes or until the chicken is done (juices are clear when pierced with a fork and no pink remains at the bone.) This is terrific hot or cold!
Serving Size: Makes 6 portions, approximately 3-4 ounces of chicken meat
Number of Servings: 6
Recipe submitted by SparkPeople user POLARBEARSCAT.
Mix together ground oat bran, paprika, salt, pepper, and Crystal Light Mix in large bowl.
Drain chicken, but keep 3 oz. (6 T.) of the lemon juice marinade. Pat chicken dry with paper towel. Dredge each piece in oat bran mixture, then place in baking pan just large enough to hold the pieces without overlapping. Mix together the reserved lemon juice, the boullion paste, and lemon extract. Pour over chicken pieces. Slice the whole lemon thin, and place the slices over the pieces, then bake at 375 about 45 minutes or until the chicken is done (juices are clear when pierced with a fork and no pink remains at the bone.) This is terrific hot or cold!
Serving Size: Makes 6 portions, approximately 3-4 ounces of chicken meat
Number of Servings: 6
Recipe submitted by SparkPeople user POLARBEARSCAT.