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September 18, 2008

Healthy Recipe: Cantonese Lemon Chicken

Another favorite from the healthy weight loss program at Green Mountain, this light ‘fried’ chicken recipe is rich in taste. Goes to show that healthy eating can please even the pickiest eaters!

Makes 4 servings

12-16 ounces boneless, skinless chicken breasts
1 egg, lightly beaten
2 teaspoons light soy sauce
2 teaspoons rice wine vinegar
¼ cup cornstarch (divided)
3 tablespoons flour
1 tablespoon canola oil
Cantonese Lemon Sauce (see below)

Place chicken breast in glass baking dish. Combine egg, soy sauce, rice wine vinegar and 1 tablespoon cornstarch in a small bowl and mix until smooth; pour over chicken breasts, turning chicken to coat well; cover and place in the refrigerate for an hour or more.

Heat oven to 400 degrees Fahrenheit. Combine remaining 3 tablespoons cornstarch and flour in a flat shallow dish. In a large skillet, heat oil over medium heat; Remove chicken breasts from egg/soy mixture and dip and coat each chicken breast into flour mixture; gently set into heated skillet and sauté on each side about 2 minute or until golden brown. Remove chicken from skillet and place on baking sheet. Bake 15- 20 minutes or until done. Slice chicken breasts and spoon Cantonese Lemon Sauce over top. Serve.

Cantonese Lemon Sauce

Makes ½ cup

2 tablespoons lemon juice
2 tablespoon lime juice
2 teaspoons rice wine vinegar
1 tablespoon water
3 tablespoons sugar
¾ teaspoon cornstarch
1 ½ tablespoons water
½ teaspoon lemon zest

In a small sauce pan, combine lemon juice, lime juice, rice wine vinegar, 1 tablespoon water and sugar. Cook and stir over medium heat until sugar is dissolved. In small bowl, whisk together cornstarch and 1 ½ tablespoons water and add to lemon mixture, continue cooking, stirring until sauce is desired thickness. Stir in lemon zest and spoon over chicken breasts.

Posted by Laura on September 18, 2008 | Permalink



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Comments

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Posted by: Jim | Sep 18, 2008 4:00:32 PM

It is a pleasant surprise indeed to find a meal that is healthy and fried. The sliced limes in the picture make for a nice presentation, too.

Posted by: Weight-Loss Guru | Sep 18, 2008 8:25:07 PM

Sounds delicious :-)

Posted by: Sarah Watts | Sep 18, 2008 11:47:46 PM

I'd like to try this. I've ordered lemon chicken from my local chinese take-out joint---but I find its often way too sweet and lemony.

Posted by: Chef Tom | Oct 8, 2008 2:53:35 PM

Is there a way to do that same recipe and flavors without frying?

Posted by: Sue | Nov 12, 2008 10:54:16 AM

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