Broiled Lemon Chicken with Carrot-Parsley Sauce
As main courses go, this one is exceptionally low in fat--a total of 1-1/2 grams per serving. It is also easy to prepare and would be particularly tasty served over spinach fettuccine. Keep it simple, with fruit sorbet and berries for dessert.
  • 4 skinless, boneless chicken breast halves (1 pound total)
  • 1-1/2 teaspoons grated lemon zest
  • 1 tablespoon plus 2 teaspoons fresh lemon juice
  • 2 garlic cloves, crushed through a press
  • 1/2 teaspoon thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup carrot juice
  • 1 tablespoon cornstarch
  • Large pinch of cayenne pepper
  • 2 tablespoons chopped parsley, preferably flat-leaf

1. Place chicken on a plate. Sprinkle with lemon zest, 1 tablespoon of lemon juice, the garlic, 1/4 teaspoon of thyme, 1/8 teaspoon each of salt and black pepper. Rub seasonings onto chicken. Cover loosely and set aside while you preheat broiler and broiler pan.

2. Broil chicken 4 to 5 inches from heat for about five minutes per side, or until cooked through. Transfer chicken to a clean plate and cover loosely with foil to keep warm.

3. In a small saucepan, whisk carrot juice and cornstarch until smooth. Stir in cayenne and remaining 1/4 teaspoon thyme and 1/8 teaspoon each salt and black pepper.

4. Bring carrot juice mixture to a boil over medium-high heat, stirring constantly. Cook until sauce is lightly thickened. Remove from heat, stir in remaining 2 teaspoons lemon juice and the parsley. Stir in any juices that have collected on plate under chicken. Serve sauce with chicken.

Nutritional Information
Per serving: 163 calories, 1.5g total fat, 0.4g saturated fat, 0.3g monounsaturated fat, 0.4g polyunsaturated fat, .1g dietary fiber, 27g protein, 9g carbohydrate, 66mg cholesterol, 228mg sodium.
Good source of: beta-carotene, selenium, vitamin B6.

Date Published: 09/19/2005 > Printer-friendly Version

Prep Time