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Lemon-Ginger Chicken Categories: main dish, poultry, low fat, chicken 4 skinless bone-in chicken breast hal; (6 oz ea) 1/8 teaspoon salt 1/8 teaspoon freshly-ground black pepper 2 tablespoons lemon juice 1 cup reduced-fat lemon yogurt 2 teaspoons all-purpose flour 1 garlic clove; minced 1/2 teaspoon ground ginger 1/4 teaspoon finely-shredded lemon rind Preheat the oven to 350 degrees. Sprinkle the chicken with the salt and pepper. Place in a 13- by 9-inch baking pan. Sprinkle with the lemon juice. Cover and bake for 40 minutes, or until the chicken is tender and the juices run clear when you pierce the thickest park of the breast with a fork. Remove the chicken from the dish; discard the juices. In a small bowl, stir together the yogurt, flour, garlic, ginger and lemon rind. Return the chicken to the baking pan. Spread the yogurt mixture over the chicken. Cover and bake for 10 minutes. Serve over spinach fettuccine if you wish. This recipe yields 4 servings. Comments: Lemon yogurt adds body and a touch of sweetness to the creamy sauce. This recipe uses bone-in chicken breasts. If desired, you could substitute boneless breasts and reduce the initial baking time by about 20 minutes. Nutritional Information Per Serving: Calories: 111; Fat: 1.6 grams (13% of calories); Cholesterol: 25 milligrams; Sodium: 195 milligrams; Fiber (grams) 0.1. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 9 Calories (kcal); trace Total Fat; (2% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 67mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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