Squeeze Some Flavor On To That Chicken!

Lemon Chicken with Spices

This simple dish is a staple of mine that I rely on when I’m too busy to make an intricate meal. With only a few simple ingredients, this dish manages to have a ton of flavor and skimps on fat. Even though very little oil is used, the chicken stays juicy because of the lemon juice and marinates in flavor while it cooks. Next time you’re in a time crunch, try this simple dish and fuel up with protein! Don’t forget to round out the meal with healthful sides, such as a salad or roasted vegetables, to amp up the fiber, vitamin and mineral content of this dish!

Don't you worry. That's not a pool of oil in the skillet - it's lemon juice!

Don’t you worry. That’s not a pool of oil in the skillet – it’s lemon juice!

Ingredients (serves 2):

8 oz chicken breast

1 Tbsp olive oil

1/8 tsp garlic powder

1/8 tsp ground black pepper

dash salt

dash cayenne pepper (to taste)

juice from 1 lemon

IMG_0636Directions:

1. Heat oil in medium sized skillet over medium heat.

2. Place chicken in skillet. Slice lemon in half and squeeze the juice from each half over the chicken. A small pool of lemon juice will pool in the skillet.

3. Add spices to chicken. Place cover over skillet and cook for 10 minutes. Remove cover, flip chicken and replace cover. Cook another 5-10 minutes, or until chicken is cooked through (it should reach an internal temperature of 165 degrees F). Serve.

*note: this dish can also be made in the oven by placing all ingredients in a casserole dish and baking at 350 degrees for approximately 15-20 minutes.

Nutritional Analysis Per Serving:

Calories 191 calories, Fat 9 g, Saturated Fat 2 g, Cholesterol 66 mg, Carbohydrates 2 g, Fiber 0 g, Sugar 1 g, Protein 26 g, Sodium 152 mg, Calcium 15 mg

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