Lemon Chicken with Reduced Chicken Broth

Lemon Chicken with Reduced Chicken Broth

Number of Servings: 4
Serving Size: 1 chicken breasts, 2 Tbsp. broth
Ingredients
Name Measure Weight
boneless, skinless chicken breasts 4 ea ---
salt 1 tsp ---
pepper 1/2 tsp ---
all-purpose flour 1/2 cup ---
lemon, medium 2 ea ---
olive oil 1 Tbsp ---
garlic, chopped 1 Tbsp ---
low-fat, low-sodium chicken broth 1/2 cup ---

Preparation Instructions
1 Season the chicken breasts with salt and pepper. Place the flour in a separate, shallow bowl, then dredge the chicken through the flour until it is coated. Using a cheese grater, grate the rind of both lemons. Squeeze the lemon juice from the two lemons into a separate bowl.
2 Heat the olive oil in a pan over medium heat. Place the chicken breasts in the pan and cook each side until it is golden brown. Add the lemon juice, grated lemon rind, and garlic to the pan. Continue cooking until the pan is almost dry again, turning the chicken once while cooking.
3 Add the chicken stock to the pan and bring the liquid to a simmer. Cook until the liquid has been reduced by half. Serve the chicken breasts with reduced liquid on top.

Exchanges Per Serving
3 Very Lean Meat
1 Fat

Nutrition Information
Amount per serving
Calories 197
Calories From Fat 58
Total Fat 7 g
Saturated Fat 1 g
Cholestrol 73 mg
Sodium 647 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 1 g
Protein 28 g