Creamy Lemon Chicken

Dairy Free
Health score
9%
Creamy Lemon Chicken
30 min.
4
160kcal

Suggestions

Ingredients

  • 0.3 cup flour all-purpose gold medal®
  • tablespoons juice of lemon 
  •  chicken breasts boneless skinless

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2 inch thick. In small shallow dish, mix flour with 1 teaspoon salt and 1/2 teaspoon pepper; dip each chicken breast into flour mixture, coating all sides.
  2. In 10-inch skillet, heat 2 tablespoons vegetable oil over medium-high heat. Cook chicken breasts in oil 6 to 8 minutes, turning once, or until brown. In small bowl, mix cooking sauce and lemon juice.
  3. Pour sauce mixture over chicken. Reduce heat to medium-low; simmer 5 to 10 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165 degrees F).
  4. Sprinkle with parsley and lemon peel.
  5. Serve with rice.

Nutrition Facts

Calories160kcal
Protein64.69%
Fat17.76%
Carbs17.55%

Properties

Glycemic Index
18.75
Glycemic Load
4.31
Inflammation Score
-3
Nutrition Score
11.964782654591%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:159.73kcal
7.99%
Fat:3.03g
4.66%
Saturated Fat:0.66g
4.11%
Carbohydrates:6.74g
2.25%
Net Carbohydrates:6.49g
2.36%
Sugar:0.3g
0.34%
Cholesterol:72.32mg
24.11%
Sodium:131.35mg
5.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.84g
49.67%
Vitamin B3:12.26mg
61.29%
Selenium:38.82µg
55.46%
Vitamin B6:0.86mg
42.75%
Phosphorus:246.64mg
24.66%
Vitamin B5:1.66mg
16.59%
Potassium:438.05mg
12.52%
Vitamin B1:0.14mg
9.09%
Vitamin B2:0.15mg
9.02%
Magnesium:31.77mg
7.94%
Vitamin C:5.71mg
6.92%
Folate:21.07µg
5.27%
Zinc:0.72mg
4.77%
Iron:0.79mg
4.39%
Vitamin B12:0.23µg
3.77%
Manganese:0.07mg
3.58%
Copper:0.04mg
2.18%
Vitamin E:0.24mg
1.58%
Source:Allrecipes