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Lemon Chicken with Carrots

Jami Nolen

March 21, 2010

 

Yield

4 servings

 

Ingredients

  • 1/2 cup minced fresh chives, divided
  • 4 teaspoons grated lemon rind, divided
  • 6 tablespoons fresh lemon juice, divided
  • 1 tablespoon olive oil, divided
  • 1/4 teaspoon salt
  • 1/4 teaspoon hot sauce, divided
  • 4 (4-ounce) skinless chicken breast halves
  • 1 pound baby carrots
  • 1 (16-ounce) can fat-free, less-sodium chicken broth
  • Fresh chives (optional)
  • Thin lemon slices (optional)

 

Preparation

  1. Combine 1/4 cup minced chives, 2 teaspoons lemon rind, 3 tablespoons lemon juice, 1 teaspoon oil, salt, and 1/8 teaspoon hot sauce in a large zip-top plastic bag; add chicken to bag. Seal and marinate in refrigerator 2 hours.
  2. Remove chicken from bag, and pat dry; discard marinade.
  3. Heat 2 teaspoons oil in a large skillet over medium heat. Add chicken, and cook for 3 minutes on each side. Reduce heat to medium-low. Add 2 teaspoons lemon rind, 3 tablespoons lemon juice, 1/8 teaspoon hot sauce, carrots, and broth, and simmer for 15 minutes or until carrots are tender.
  4. Spoon 1/3 cup sauce onto each of 4 plates, and arrange 1 chicken breast half and 8 carrots on top of sauce. Sprinkle each serving with 1 tablespoon minced chives. Garnish with additional fresh chives and lemon slices, if desired.

 

Nutrition Information

Calories: 221 (20% from fat)
Fat: 5 g (sat 0.9 g, mono 2.9 g, poly 0.7 g)
Protein: 29.1 g
Carbohydrate: 14.6 g
Fiber: 3.8 g
Cholesterol: 66 mg
Iron: 1.5 mg
Sodium: 502 mg
Calcium: 53 mg

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, March 26, 2010