LEMON CHICKEN WITH OREGANO

Lemon Chicken with Oregano image

Yield Serves 4; 3 ounces chicken per serving

Number Of Ingredients 10

Cooking spray
2 teaspoons canola or corn oil
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 pound chicken breast tenders, all visible fat discarded
2 to 3 tablespoons chopped fresh oregano or 2 to 3 teaspoons dried, crumbled
1 medium garlic clove, minced
1/8 teaspoon pepper
1/4 teaspoon paprika
2 tablespoons snipped fresh parsley

Steps:

Lightly spray a large skillet with cooking spray. Add the oil, lemon zest, and lemon juice, swirling to coat the bottom. Stir in the chicken, oregano, garlic, and pepper. Cook, covered, over medium-high heat for 3 to 5 minutes, or until the chicken begins to turn white. Turn the chicken over. Cook for 3 to 5 minutes, or until the entire surface is white. Pour the pan liquid into a small bowl to reserve.
Cook the chicken, uncovered, for 2 to 5 minutes on each side, or until lightly browned.
Sprinkle the paprika over the chicken. Pour the reserved pan liquid into the skillet. Cook for 3 to 5 minutes, or until the chicken is no longer pink in the center, stirring frequently. Serve sprinkled with the parsley.
Nutrition Information
(Per serving)
Calories: 152
Total fat: 4.0g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 1.0g
Monounsaturated: 2.0g
Cholesterol: 66mg
Sodium: 75mg
Carbohydrates: 2g
Fiber: 0g
Sugars: 0g
Protein: 26g
Calcium: 29mg
Potassium: 329mg
Dietary Exchanges
3 lean meat