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Lemon-Dijon Chicken
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A low calorie, low carbohydrate entree



  • 3-1/2 tbsp (50 ml) lemon juice
  • 3/4 tsp (4 ml). Dijon mustard
  • 2 cloves garlic, crushed
  • 1-1/3 cups (325 ml) low sodium chicken broth, fat skimmed off top and discarded
  • 4 6 oz (168 grm). boneless skinless chicken breast halves, washed and patted dry
  • 1/4 tsp (1 ml). lemon pepper
  • 2 tsp (10 ml). cornstarch
  • 1/4 tsp (1 ml). fresh rosemary
  • 3/4 tsp (4 ml). lemon peel, shredded
  • Combine first 3 ingredients and 1/3 cup (80 ml) chicken broth.
  • Mix well.
  • Pour marinade over chicken breasts and marinate in refrigerater 1 hour.
  • Preheat broiler.
  • Remove chicken from marinade and reserve marinade.
  • Sprinkle chicken with lemon pepper.
  • Broil about 10 minutes per side, or until cooked throughout.
  • Measure out 1 tbsp (15 ml) plus 1 tsp (5 ml). of remaining chicken broth and set aside.
  • Combine rest of chicken broth with the marinade in a saucepan.
  • Bring to a boil and then reduce heat to low.
  • Simmer 15 minutes.
  • Mix together cornstarch and reserved chicken broth.
  • Blend into simmering mixture and cook 5 minutes longer.
  • Strain the sauce through a china cap or fine sieve.
  • Add rosemary and lemon peel.
  • Serve sauce over chicken.
Per serving: calories 208, fat 2.9g, 13% calories from fat, cholesterol 100mg, protein 40.5g, carbohydrates 3.5g, fiber 0.4g, sugar 0.7g, sodium 187mg, diet points 4.8.

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