This Lemon Chicken dish is juicy, and rich-tasting
Posted: 21 September 2011
1 tbsp chopped garlic
2 tbsp plus 1 tsp olive oil, separated
700ml (11/4 p int) low-fat, reduced-sodium chicken stock
2 tbsp freshly squeezed lemon juice
2 tsp water
2 tsp cornflour
60g (2oz) cauliflower purée
1 tsp chopped parsley (optional)
2 large egg whites
1 large egg
150g (5oz) wholewheat flour
1/4 tsp salt
1 tsp garlic powder
6 boneless, skinless chicken breast fillets (about 1kg (21/4 lb))
In a heavy-bottomed saucepan over a medium heat, sauté the chopped garlic in 1 tsp of the olive oil until it begins to turn golden brown. Add the chicken stock, turn the heat to high, and reduce the stock by half (this will take about 8 minutes). Add the lemon juice. In a small bowl, combine the water and cornflour. Slowly stir the cornflour mixture into the boiling chicken stock. The mixture will thicken quickly. Then add the cauliflower purée. Sprinkle in parsley, if desired. Cover to keep warm and set aside. Meanwhile, begin heating the remaining 2 tbsp of olive oil in a large heavy-bottomed frying pan over a medium heat. Whisk the egg whites and egg in a shallow bowl. Combine the wholewheat flour, salt, and garlic powder on a large plate. Dredge each chicken fillet in the seasoned flour on the plate and then dip each one in the egg mixture. Then drop the chicken fillets directly into the heated frying pan and sauté for 4– 5 minutes each side, until the chicken is golden brown and cooked through. Add the lemon sauce and cook for a further 2–3 minutes to combine flavours then serve.
Double Delicious! by Jessica Seinfeld is published by HarperCollins, £18.99.
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