Lemon Chicken and Vegetables
Minutes Prep time: 30
Minutes Total time: 30
Servings: 4
Difficulty: easy
Minutes Prep time: 30
Minutes Total time: 30
Servings: 4
Difficulty: easy
2 tablespoons dry unseasoned bread crumbs
1 pound boneless skinless chicken breast halves (4 oz each), pounded to 1/4-inch thickness
PAM® Original No-Stick Cooking Spray
1 small zucchini, cut into thin strips (1 small = about 1 cup)
1 medium red bell pepper, cut into thin strips (1 med = about 1/2 cup)
1/2 cup thinly sliced red onion
1 cloves garlic, minced
2 tablespoons fresh lemon juice
1/2 teaspoon dried rosemary
1/8 teaspoon crushed red pepper flakes
1 tablespoon all-purpose flour
3/4 cup chicken broth
1/2 teaspoon grated lemon peel, optional
Lemon wedges, optional
Nutrition information
Nutrient | Amount | % Daily Value |
---|---|---|
Calcium | 35 mg | 4% |
Carbohydrate | 9 g | 3% |
Cholesterol | 72 mg | 24% |
Total Fat | 4 g | 6% |
Iron | 2 mg | 8% |
Calories | 191 kcal | 10% |
Sodium | 275 mg | 11% |
Protein | 28 g | 56% |
Saturated Fat | 1 g | 6% |
Sugars | 3 g | 0 |
Vitamin C | 54 mg | 90% |
Place bread crumbs in shallow dish. Add chicken; turn over to evenly coat both sides of each chicken piece with crumbs. Spray large nonstick skillet with cooking spray; heat over medium heat. Add chicken; cook 4 minutes on each side, or until chicken pieces are no longer pink in centers and juices run clear (170°F). Remove chicken from skillet; cover to keep warm.
Spray same skillet with additional cooking spray. Add zucchini, bell peppers, onions and garlic; cook over medium heat 4 minutes, or until vegetables are crisp-tender, stirring frequently. Stir in lemon juice, rosemary and red pepper flakes; cook 1 minute, stirring frequently.
Combine flour and broth in small bowl with wire whisk until well blended. Add to vegetables in skillet. Cook 3 minutes, or until sauce is thickened, stirring constantly. Return chicken to skillet. Cook 2 minutes, or until chicken is heated through.
Serve chicken topped with the vegetables. Garnish with lemon peel and lemon wedges, if desired.
Lemon Chicken and Vegetables