Description:

A low calorie, low carbohydrate entree

Source:

Teresa

Serves/Makes:4

Ingredients

• 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

Preparation

• 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.

Comments

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.