Lemon Chicken Recipe

1 pound (4 pieces) boneless, skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground red pepper (more if desired)
2 egg whites
2 teaspoons water

Lemon Sauce:
1/3 cup fat-free, reduced sodium chicken broth
1/4 cup sugar
1-1/2 teaspoons grated lemon peel
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 clove garlic, finely chopped
Salt and pepper to taste
2 teaspoons corn starch
2 teaspoons cold water

Heat oven to 450 degrees. Spray a baking sheet with
nonstick cooking spray. Cut each chicken breast in half.
Mix flour, baking soda and red pepper in a plastic bag.
Combine egg whites and water in a medium bowl and mix well.
Add chicken a few pieces at a time and turn to coat on all sides.
Remove chicken from egg mixture and place in bag. Seal and
shake to lightly coat each piece of chicken. Place on baking
sheet and bake uncovered for about 20-25 minutes or until
chicken is no longer pink in center.

Prepare sauce when chicken is almost done baking.
Heat all sauce ingredients (except water and cornstarch)
in a small saucepan until it reaches a light boil,
stirring occasionally. Combine cornstarch and cold
water and mix well. Gradually add cornstarch mixture
to the sauce. Cook, stirring constantly until thickened.
Additional cornstarch/water can be added if a thicker sauce
is desired.

Cut each chicken breast diagonally into about 5 or 6 slices.
Pour lemon sauce over chicken and serve.

Makes 4 servings
Serving Size: 1 chicken breast


Nutrients per serving:
Calories: 251
Total fat: 1 gram (5% of calories)
Saturated fat: trace
Cholesterol: 66 mg
Sodium: 481 mg
Carbohydrate: 30 grams (48% of calories)
Protein: 29 grams (47% of calories)
Dietary fiber: trace