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Nutrition and Fitness

Lemon Chicken

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Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 20 minutes, including cook time

Ingredients:

  • ½ c. bread crumbs
  • ½ c. egg alternative
  • ½ c. grated Romano cheese
  • 2 tsp. canola oil
  • ¼ c. chicken stock or water
  • juice of one lemon
  • 2 tsp. butter
  • 12 oz. boneless, skinless chicken breasts (4 "thin" breasts)

Directions:

  1. Pound chicken breasts between two sheets of plastic wrap until they are about ¼" thick.
  2. Mix breadcrumbs with cheese in a shallow dish.
  3. Dredge chicken breasts in flour, and then dip in egg substitute, then into cheese-breadcrumb mixture to coat.
  4. Heat 1 tsp. butter in saucepan with canola oil.
  5. When butter starts to brown and oil is hot, place chicken breasts in pan and cook over medium-high heat for 2 minutes on each side until chicken is golden brown and thoroughly cooked. Chicken may need to be cooked in batches of two, depending on pan size.
  6. Remove chicken from pan and keep warm.
  7. Deglaze pan with chicken stock or water, lemon juice, and the additional 1 tsp. of butter.
  8. Pour sauce over chicken breasts and serve immediately.

Makes: 4 servings

Serving size: 1 chicken breast

Nutritional analysis (per serving):
268 calories
31 g protein
10 g fat
5 g sat. fat
11 g carbohydrate
0.5 g fiber
76 mg cholesterol
538 mg sodium
216 mg calcium
2 mg iron
28 mcg folic acid

Notes: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of protein, calcium, and riboflavin, which are important during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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