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Lemon-Dijon Chicken
Prep: 10 min, Marinate: 1:00, Cook: 25 min.
  • 3-1/2 Tbs. lemon juice
  • 3/4 tsp. Dijon mustard
  • 2 cloves garlic, crushed
  • 1-1/3 cups low sodium chicken broth, fat skimmed off top and discarded
  • 4 boneless skinless chicken breast halves, about 6 ounces each, washed and patted dry
  • 1/4 tsp. lemon pepper
  • 2 tsp. cornstarch
  • 1/4 tsp. fresh rosemary
  • 3/4 tsp. lemon peel, shredded

Combine first 3 ingredients and 1/3 cup chicken broth. Mix well. Pour marinade over chicken breasts and marinate in refrigerator 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 Tbs. plus 1 tsp. 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 221, fat 3.0g, 13% calories from fat, cholesterol 107mg, protein 43.3g, carbohydrates 3.5g, fiber 0.4g, sugar 0.7g, sodium 180mg, diet points 5.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.1, Bread: 0.1, Lean meat: 0.0, Fat: 0.1, Sugar: 0.0, Very lean meat protein: 5.5

  view detailed nutritional information

The recommended wines are: Chardonnay, Cabernet Sauvignon, or Burgundy.