Healthy Chicken Recipes
Go-Lite: Lemon Soy Chicken Recipe
This Go-Lite: Lemon Soy Chicken Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
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some low fat recipes, whilst and diabetic recipes. The one thing they
all have in common with this Go-Lite: Lemon Soy Chicken Recipe, is that they can
all be seen as diet recipes in one form or another.
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Go-Lite: Lemon Soy Chicken Recipe
Ingredients:
1 chicken, in pieces [3 lb]
1/4 cup soy sauce, low-sodium
2 tbsp lemon juice
1 tbsp vegetable oil
1/2 tsp lemon pepper
1/2 tsp ground ginger
1 garlic clove, minced
1 cup long-grain rice
1 grated lemon rind
Instructions:
Remove skin from chicken pieces; place chicken in shallow dish.
Combine soy sauce, lemon juice, oil, lemon pepper, ginger, 1 cup water and
garlic; pour over chicken. Cover and refrigerate for at least 8 hours or up
to 24 hours turning occasionally.
Sprinkle rice evenly in bottom of 12-cup greased casserole; arrange chicken
pieces over rice. Pour in marinade. Cover and bake in 325F 160C oven for 40
minutes. Uncover; bake for 30-40 minutes or until chicken is no longer pink
inside.
Garnish with lemon rind.
You can substitute 2 lb chicken legs for the chicken; bake in a 13x9-inch
baking dish. Lemon pepper can be found in most spice sections of
supermarkets.
Per serving: about 270 calories, 26 g Protein, 6 g fat, 26 g carbohydrate
Source: Canadian Living [magazine] Jul 95 Contributed by: Maryalice Wood,
Langley, British Columbia, Canada
Servings: 4
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