Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
306
Calories
32g
Protein
18g
Fat
5g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 boneless, skinless chicken breast halves
- 2 tablespoons chopped fresh or 2 teaspoons dried basil leaves
- 2 tablespoons chopped fresh parsley
- 2 tablespoons lemon juice
- 2 teaspoons olive or canola oil
- 1/2 teaspoon salt
- 1 clove garlic, finely chopped
Directions
1
1.Remove fat from chicken.
2
2.Make lemon sauce: Beat remaining ingredients in a medium-sized bowl with a whisk or fork.
3
3.Spray a 10-inch skillet with cooking spray and cook chicken over medium-high heat for about 15 minutes or until juices are no longer pink when thickest part of chicken is cut.
4
4.Spoon some lemon sauce over chicken, turn chicken over and cook for an additional 15-20 seconds. Serve chicken topped with remainder of sauce.
Recipe sourced from
fandom