Low-fat Lemon Chicken with Vegetables

Low-Fat Lemon Chicken with Vegetables Recipe - Healthy and Delicious

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

This Low-fat Lemon Chicken with Vegetables recipe is a delicious and healthy option for those looking to enjoy a flavorful meal without all the added fats. Packed with protein and a variety of vegetables, this dish is sure to satisfy your taste buds while keeping you on track with your health goals.

History

This recipe is a modern twist on traditional lemon chicken dishes, which are often fried or cooked in heavy sauces. By using lean chicken breasts and a light lemon marinade, this version of the dish is lower in fat and calories while still delivering on taste.

Ingredients

4 boneless, skinless chicken breasts
0.25 cup chicken broth
10 whole mushrooms, sliced
2 carrots, peeled and cut into small pieces
2 medium zucchini, thinly sliced
2 tbsp lemon juice
1 tbsp brown sugar
1 tsp crushed garlic
0.5 tsp black pepper
0.25 tsp salt
1 tsp dried thyme, oregano, or rosemary

How to prepare

Rinse and trim any visible fat from the chicken breasts.
Place the chicken in a plastic container.
In a separate bowl, combine lemon juice, brown sugar, and spices.
Pour the mixture over the chicken breasts.
Coat a large skillet with nonstick cooking spray (nonfat) and preheat it over medium heat.
Place the chicken in the skillet, saving the marinade, and cook for 2-4 minutes on each side.
Reduce the heat to low and add the marinade, broth, mushrooms, and carrots to the skillet.
Cover the skillet and simmer for 10-12 minutes.
Add the zucchini and simmer for an additional 3-5 minutes.
Serve the dish hot.

Variations

Feel free to customize this recipe by adding your favorite vegetables such as bell peppers, broccoli, or snap peas.

Cooking Tips & Tricks

Be sure to trim any visible fat from the chicken breasts before cooking to reduce the overall fat content of the dish.

- Cooking the chicken in a nonstick skillet with cooking spray helps to cut down on added fats.

- Adding the vegetables towards the end of cooking ensures that they retain their crispness and nutrients.

Serving Suggestions

This dish pairs well with a side of brown rice or quinoa for a complete and satisfying meal.

Cooking Techniques

Simmering the chicken and vegetables in a flavorful broth helps to infuse the dish with delicious flavors while keeping it light and healthy.

Ingredient Substitutions

If you prefer a different protein source, you can easily swap the chicken breasts for tofu or shrimp in this recipe.

Make Ahead Tips

This dish can be prepared ahead of time and stored in the refrigerator for up to 2 days. Simply reheat before serving.

Presentation Ideas

Garnish the dish with fresh herbs such as parsley or chives for a pop of color and added flavor.

Pairing Recommendations

This Low-fat Lemon Chicken with Vegetables recipe pairs well with a crisp white wine or a light and refreshing salad.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of this Low-fat Lemon Chicken with Vegetables recipe contains approximately 200 calories.

Carbohydrates

This recipe contains approximately 15 grams of carbohydrates per serving.

Fats

With only 3 grams of fat per serving, this Low-fat Lemon Chicken with Vegetables recipe is a great option for those looking to reduce their fat intake.

Proteins

Each serving of this dish provides a generous 30 grams of protein, making it a satisfying and filling meal option.

Vitamins and minerals

Packed with a variety of vegetables, this recipe is rich in essential vitamins and minerals such as vitamin C, vitamin A, and potassium.

Alergens

This recipe contains no common allergens such as nuts, dairy, or gluten. However, be sure to check all ingredients for potential allergens before preparing the dish.

Summary

Overall, this recipe is a well-balanced meal option that is low in fat and calories while providing a good source of protein and essential nutrients.

Summary

How did I get this recipe?

The first time I saw this recipe, I was captivated by its flavors. It was a hot summer day and I was visiting my friend Margaret who was known for her amazing culinary skills. As soon as I walked into her kitchen, the aroma of lemon and herbs filled the air, making my mouth water.

Margaret greeted me with a warm smile and an even warmer hug. "I'm so glad you're here, dear," she said. "I have a new recipe I want to try out on you. It's a low-fat lemon chicken with vegetables dish that I think you'll love."

I watched as Margaret gathered all the ingredients on the counter - boneless, skinless chicken breasts, fresh lemon juice, garlic, olive oil, and an assortment of colorful veggies like zucchini, bell peppers, and cherry tomatoes. She explained each step of the recipe to me, from marinating the chicken in a tangy lemon-garlic mixture to roasting the vegetables until they were tender and caramelized.

As the dish cooked in the oven, Margaret told me the story behind the recipe. She had learned it from her own grandmother, who had passed it down through generations of women in their family. The secret, she said, was in the marinade - the longer you let the chicken soak in the lemon and garlic, the more flavorful it would be.

When the timer dinged, Margaret pulled the steaming pan of chicken and vegetables out of the oven. The colors were vibrant, the aromas intoxicating. We sat down at the table and dug in, savoring each bite of tender chicken and roasted vegetables. The flavors were bright and fresh, the perfect balance of tangy lemon and savory herbs.

As I finished my plate, Margaret smiled at me, a twinkle in her eye. "What do you think?" she asked.

I couldn't help but smile back. "It's delicious," I said. "I can't wait to make it for my own family."

And make it I did. Over the years, I perfected Margaret's recipe, tweaking it here and there to suit my own tastes. I added a splash of white wine to the marinade, a sprinkle of fresh parsley on top. Each time I made the dish, it brought back memories of that sunny day in Margaret's kitchen, of the love and care she poured into every meal she made.

Now, whenever my grandchildren come to visit, they always ask for my low-fat lemon chicken with vegetables. They love the bright, zesty flavors, the tender chicken, the caramelized veggies. And as I watch them enjoy each bite, I can't help but feel grateful for the recipes and stories that have been passed down through the generations.

So here's to Margaret, and to all the grandmothers who have shared their love of cooking with their families. May their recipes live on, bringing joy and warmth to kitchens everywhere. And may the flavors of low-fat lemon chicken with vegetables always remind us of the power of food to connect us, to nourish us, and to bring us together in love and laughter.