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Zesty Lemon Chicken

Zesty Lemon Chicken

 

Ingredients


  • 4 MuscleFood chicken breasts, skinless & trimmed of any excess fat
  • 6 lemons
  • 65g plain flour
  • 1 tsp paprika
  • ½ tsp ground black pepper
  • 2 tsp Extra Virgin Olive Oil
  • 30ml water
  • 1½ tbsp brown sugar
  • Pinch of salt and pepper to season
  • Steamed brown rice to serve

Nutrition:


  • Serves4
  • Calories377
  • Protein28g
  • Carbohydrate5g
  • Sugars1.1g
  • Fat24.1g
  • Sat. Fat3.5g
  • Sodium0.16g
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Method:


  1. Halve the lemons and squeeze all the juice, except 1 half, into a large bowl. Add the chicken to the bowl, cover with cling film and place in the fridge for between 30 min and 2 hours.
  2. Preheat oven to 190°C.
  3. In a small dish mix the flour, paprika and ground pepper.
  4. Lightly coat each chicken breast in the flour mix.
  5. In a non-stick frying pan, heat the extra virgin olive oil on a medium heat.
  6. Add the chicken and brown for 2 min each side.
  7. Remove the chicken and place in an oven dish.
  8. Add the water and sprinkle the chicken in the dish with brown sugar.
  9. Thinly slice the remaining half of the lemon into 4 and place on top of the chicken breasts.
  10. Season with salt and pepper.
  11. Bake for 45 minutes.
  12. Serve with steamed brown rice.

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