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Lemon Chicken with Rosemary and Garlic
15 min prep time
13 min cook time
4servings
Recipe by
Toby Amidor, MS, RD, CDN, FAND
Source
The Create-Your-Plate Diabetes Cookbook
Photo by
Mittera
How to Make Lemon Chicken with Rosemary and Garlic
Cooking chicken on the stovetop can be tricky, and if the breasts are too thick, they may not cook through. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.
Complete your plate: Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.
This recipe is from The Create-Your-Plate Diabetes Cookbook by Toby Amidor, MS, RD, CDN, FAND
15 min prep time
13 min cook time
4servings
5 ozs
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Step-By-Step Instructions:
- In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.
- Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.
- Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.
Nutrition facts
4 Servings
-
Serving Size
5 ozs
- Amount per serving Calories 230
-
Total Fat
10g
- Saturated Fat 1.9g
- Trans Fats 0g
- Cholesterol 80mg
- Sodium 190mg
-
Total Carbohydrate
3g
- Dietary Fiber 0g
- Total Sugars 0g
- Added Sugars 0g
- Protein 30g
- Potassium 270mg
- Phosphorous 220mg
Ingredients
garlic (minced)
2 clove
juice and zest of 1 lemon
1
white wine
2 tbsp
Cornstarch
2 tsp
chicken tenderloins
1 1/4 lbs
salt
1/4 tsp
black pepper
1/8 tsp
olive oil
2 tbsp
fresh rosemary
2 tbsp
Reviews & Ratings
Recommended
I also only had half a lemon available and it definitely NEEDS the zest and juice of a whole lemon.
Despite my blunders, the chicken tasted good, after scraping off the excess Rosemary. So I'm going to try this again, in the future, with proper ingredients.