Day 10: Healthy Cooking Challenge
Baked Lemon Chicken
Adapted from the following PIN: Easy Healthy Baked Lemon Chicken
I love easy Chicken dishes, and tonight that’s what I was looking for. I had some chicken breasts thawing in the fridge. I also had some russet potatoes I needed to cook.
So first, the chicken breasts. I always suggests being a little picky when buying chicken. READ THE LABELS. If you’re gonna eat meat at least know where it’s coming from and what is in it. Make sure there are no added hormones or antibiotics. Also look for USDA Organic. It does make a difference. Studies showed lower “inorganic arsenic concentrations” in those stamped with the Organic seal.
Here’s a great article to know more about USDA and Chicken Labeling: Know Your Chicken
And somewhere along the way people started rinsing their chicken when they got it home. No, no, no, no……. all you are doing is spreading chicken goo everywhere. No. Just cook it to the safe temperature. 165.
I had 3 chicken breasts that were a little on the thick side. I’ve discovered that the key to juicy chicken breasts is to slice them in half or pound them to about a 1/4 inch thickness. I decided to slice mine in half.
Next, pull out a baking sheet. I know it seems wasteful, but I like to line my pans with foil. I’m pretty sure I waste a lot of soap and water cleaning those pans anyway….
Don’t add your chicken just yet…
We want to brown our chicken. You can start browning your chicken in a large saucepan in a little bit of butter or olive oil. I actually used my frozen rosemary cubes that I keep in the freezer. I’ll buy fresh herbs in a larger quantity and then freeze them in olive oil in ice cube trays. Once they are set up you can transfer them to labeled freezer bags.
While these are browning you can pre-heat your oven to 400. When the chicken is nice and golden brown, add them to the pan.
In a medium bowl whisk together chicken broth, lemon juice, honey, garlic, Italian season, and S&P (exact amounts are in the referenced pin above). Pour this sauce over the chicken and pop that baby in the oven. My favorite addition is the lemon juice. It really brightens this dish up!!
This took about 25 minutes. I basted the chicken with the mixture a couple of times through the baking process.
This isn’t my best photograph. Sorry, but you get the picture (no pun intended)!
I served these with a side of baked potatoes. I stabbed those suckers and popped them into the microwave for about 4-6 minutes.
Now for the calories!
The chicken on it’s own is 187 calories for a 4oz piece, but I did cook them in olive oil, so I added 2 tbsp. to the entire recipe. This added about 60 cals to each serving.
Chicken: 247 cals 11g fat
Half of a baked potato: 160 cal .2g fat
Entire dish: 407 and 11.2g fat