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    Lemon Chicken and Vegetables


    Source of Recipe


    healhtychoice.com




    2 tablespoons unseasoned bread crumbs, dry
    4 (4-ounce) boneless chicken breasts, flattened 1/4 inch
    PAMŽ No-Stick Cooking Spray
    2 teaspoons olive oil, divided
    1 small zucchini, 1 1/2" x 1/4" strips
    1/2 cup sliced red bell pepper, 2" x 1/4" strips
    1/2 cup sliced red onion, thinly sliced
    1 cloves garlic, minced
    1/2 teaspoon dried rosemary leaves
    1/8 teaspoon crushed red peppers
    1 tablespoon all-purpose flour
    1/4 cup chicken broth
    2 tablespoons fresh lemon juice
    1/2 teaspoon fresh lemon peel
    lemon wedges

    Place bread crumbs in shallow dish. Dredge chicken in bread crumbs to coat. Spray 12-inch nonstick skillet with nonstick vegetable cooking spray. Add 1 teaspoon oil. Heat oil over medium heat.
    Add chicken. Cook for 6 to 8 minutes, or just until meat is no longer pink and juices run clear, turning chicken over once. Remove chicken from pan. Cover to keep warm. Set aside.
    Combine remaining 1 teaspoon oil, the zucchini, pepper strips, onion, garlic, rosemary and red pepper flakes in same skillet. Cook over medium heat for 3 to 4 minutes, or until vegetables are tender-crisp, stirring frequently. Whisk flour with the chicken broth and the lemon juice and stir into the zucchini mixture.
    Cook for 1 to 2 minutes, or until mixture thickens and bubbles, stirring frequently.
    Return chicken to skillet. Cook 1 to 2 minutes, or until chicken is hot. Remove from heat. Serve chicken topped with vegetables. Garnish with lemon peel and lemon wedges, if desired.

    Amount per Serving
    CALORIES 190
    Total Fat 5 grams 8%
    Saturated Fat 1.0 grams 5%
    Cholesterol 65 milligrams 21%
    Sodium 270 milligrams 11%
    Total Carbohydrate 9 grams 3%

 

 

 


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