LOW FAT LEMON CHICKEN

Low Fat Lemon Chicken image

Provided by Crafty Lady 13

Categories Chicken

Time 35m

Yield 4 serving(s)

Number Of Ingredients 15

4 boneless skinless chicken breasts
1/4 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon cayenne pepper (more if desired)
2 egg whites
2 teaspoons water
1/3 cup reduced-sodium fat-free chicken broth
1/4 cup sugar
3 tablespoons lemon juice
2 tablespoons rice vinegar
2 tablespoons light corn syrup
1 garlic clove, finely chopped
salt and pepper, to taste
2 teaspoons cornstarch
2 teaspoons cold water

Steps:

Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and cayenne 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 with flour. 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 cooked through.
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 the 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 digonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

Nutrition Facts : Calories 260.1, Fat 3.2, SaturatedFat 0.7, Cholesterol 75.5, Sodium 486.6, Carbohydrate 29.3, Fiber 0.3, Sugar 15.9, Protein 27.8