Friday, July 31, 2009

Recipe Of The Day - Lemon Dijon Breasts of Chicken

I just love this cookbook by Evelyn Tribole, M.S., R.D. called "Healthy Homestyle Cooking". Evelyn is a recipe makeover columnist for Shape Magazine. The recipes in this cookbook have been made healthier by eliminating unwanted fat. The ISBN for this book is 0-87596-212-2.

Lemon Dijon Breasts of Chicken

1/3 cup fresh lemon juice
1/4 cup dry white wine or nonalcoholic white wine
3 tablespoons Dijon mustard
3 cloves garlic
1/4 teaspoon dried rosemary
6 (4-ounce) skinless, boneless chicken breast halves
1 cup chicken broth, defatted
1 tablespoon cornstarch
1 teaspoon grated lemon peel
3 tablespoons chopped parsley

In a blender or small food processor, blend or process the lemon juice, wine, mustard, garlic and rosemary until well combined.

Place the thicken 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.

Makes 6 servings.

To reduce the calories, fat and cholesterol in this recipe, Evelyn used wine instead of olive oil in the marinade, used no-stick spray instead of melted butter to cook the chicken and removed the fat from the chicken broth.

This is the nutrition per serving before and after:
Calories 265 now 158
Fat (g.) 15 now 2
% of Calories from fat 51% now 11%
Cholesterol (mg.) 79 now 68

No comments:

09 10