Low Fat Lemon Chicken

Submitted by Crafty Lady 13

"I found this recipe in the Jolly Cook cookbook. The chicken is coated in a flour mixture and baked instead of fried. Then serve with a delightful lemon sauce poured over the chicken."

 

• Ready In: 35mins
• Ingredients: 15
• Serves: 4

ingredients

• 4 boneless skinless chicken breasts
• 1⁄4 cup all-purpose flour
• 1 teaspoon baking soda
• 1⁄4 teaspoon cayenne pepper (more if desired)
• 2 egg whites
• 2 teaspoons water

• Lemon Sauce

• 1⁄3 cup reduced-sodium fat-free chicken broth
• 1⁄4 cup sugar
• 3 tablespoons lemon juice
• 2 tablespoons rice vinegar
• 2 tablespoons light corn syrup
• 1 garlic clove, finely chopped
• salt and pepper, to taste
• 2 teaspoons cornstarch
• 2 teaspoons cold water

directions

1. Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and cayenne pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag with flour. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is cooked through.
2. Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine the cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired.
3. Cut each chicken breast digonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

Reviews

[The Flying Chef]

Truly Excellent!! We all adored this and it got rave reviews from everyone. I served ours over egg fried rice for a perfect meal. I also made extra sauce as we love sauce and this sounded delicious and I am glad that I did as it was so yummy. I used a mix of honey and syrup as that is what I had on hand and it worked perfectly with the lemon, not overly sweet and still allowed the tartness of the lemon to come through. I loved the ease of baking this but would probably pan fry it next time to add colour to the chicken .I had to turn the grill on to brown as the chicken breasts stayed very uncoloured baking them. They did however come out very moist and it was only that aesthetically I prefer a bit of colour in the chicken for presentation. Apart from that this was a fantastic meal, that we will definitely be enjoying on a regular basis. Thanks for sharing Crafty Lady 13 a fabulous dinner that got a huge thumbs up in my house.

 

[Peter J]

Yum, the lemon sauce was beautiful and went wonderfully with the chicken and some rice! I made the full amount of sauce with half the amount of chicken to serve two. The only change I made was to use a tablespoon of honey instead of the corn syrup which isn't widely available in Australia. Apart from the low-fat aspect the method was a great taste compromise between no batter at all and the thick coating you often get at Chinese takeouts.

 

[sunriselilly]

I substituted honey for the light corn syrup and found it a little too sweet, but when I added a tsp of soy sauce to it, my family thought they were in heaven. I will definitely be making this again!!

 

[Pneuma]

Wonderful! Love the combination of flavors. Mixed all the lemon sauce ingredients at once, zipped it in the microwave, then stirred quickly to thicken then added the splenda at the last mix to avoid any aftertaste from the heat. Sauce is perfect. Not too strong or lemony. We'll be having this again, Crafty Lady 13 and thank you for sharing :) Made for Aus Recipe Swap #26.

 

[Debi H]

This was a winner for my hubby and I. The sauce had real good flavor - just enough lemon. I used whole wheat flour in place of regular flour and the cornstarch (we're doing SB) and doubled the lemon sauce to server over brown rice. It was nice and easy to boot! thanks for posting, it's definitely a keeper.