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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Lean Lemon Chicken Breast
 
Source: dLife

Chicken breast deliciously seasoned and baked.

Rating:
Prep Time: 30 minutes
Cook Time: 30 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Serving Size: 1 each
Amount Per Serving
Calories 145.4
Total Carbs 6.4 g
Dietary Fiber 1 g
Sugars 1.6 g
Total Fat 1.4 g
Saturated Fat 0.4 g
Unsaturated Fat 1 g
Potassium 377.9 mg
Protein 26.6 g
Sodium 310.1 mg
Dietary Exchanges
1/4 Fruit, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients

Directions
1 Preheat the oven to 400 degrees F. Lightly spray an 8-inch x 8-inch glass or non-stick baking dish with olive oil spray.
2 In a small bowl, combine the garlic powder, lemon pepper, and seasoned salt. Mix to blend.
3 Place the chicken on a large plate or platter. Rub the seasoning mixture evenly over the chicken. Cover with plastic wrap. Refrigerate for 15 minutes for the seasonings to flavor the chicken.
4 Place a large non-stick skillet over high heat until it is hot enough for a squirt of water to sizzle on it. Using an oven mitt, remove the skillet from heat to spray lightly with olive oil spray.
5 Put the chicken in the pan, cooking it for 2 to 3 minutes per side, or until browned.
6 Place the cooked chicken into the baking dish, smooth sides up, making sure the pieces don't overlap. Spray each breast with 2 spritzes of butter-flavored cooking spray. Pour the lemon juice over the chicken, topping each breast with a lemon slice.
7 Bake for 21 to 24 minutes, or until no longer pink and the juices run clear. Remove from the oven, basting with pan juices. Let stand for 5 minutes before serving.
Additional Information
This dish goes wonderfully with fresh or cooked vegetables, and the leftovers work great chopped up into salads, sandwiches and wraps.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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