Lo-Fat Chicken
Juicy, low-fat chicken breasts are seasoned with herbs, browned, and simmered in lemon juice, resulting in a flavorful dish perfect for healthy meals and family dinners.
Ingredients
Instructions
- Season chicken breasts with salt, white pepper, minced garlic, thyme, and oregano.
- Heat vegetable oil in a skillet. Brown chicken on both sides.
- Add lemon juice to the skillet. Cover and simmer for 5 minutes.
- Remove from heat and let rest for 5 minutes, covered.
- Serve on rice with pan juices poured over.
Tips & Substitutions
For an even more flavorful dish, consider marinating the chicken in the lemon juice and spices for a few hours before cooking. If you're looking for a lower-fat alternative to vegetable oil, try using a non-stick cooking spray. You can also substitute the herbs with your favorite Mediterranean recipes to keep it fresh and interesting.
Serving Suggestions
Serve the chicken over a bed of fluffy rice, drizzling the pan juices on top for added flavor. This dish pairs beautifully with a side of steamed vegetables or a crisp salad. For a heartier meal, consider serving it alongside Lemon Rice Soup, which complements the lemony flavors perfectly.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a skillet over medium heat, adding a splash of water or broth to maintain moisture. Cover and heat until warmed through, ensuring the chicken stays tender.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Fat Chicken contains roughly 302 calories, with 10g protein, 71g carbohydrates, and 7g fat. It is an excellent source of iron (208% of the Daily Value), dietary fiber (154% of the Daily Value), and calcium (124% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1028mg per serving (45% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use skin-on chicken breasts for this recipe?
Yes, you can use skin-on chicken breasts, but be aware that it will increase the fat content. If you prefer a lo-fat option, it's best to stick with boned and skinned chicken. Cooking times may also vary slightly, so ensure the chicken is cooked through.
What can I substitute for lemon juice?
If you don't have lemon juice on hand, lime juice is a great substitute that adds a similar acidity. Alternatively, you can use vinegar, such as apple cider or white wine vinegar, but adjust the amount to taste as it can be more potent.
Can I grill the chicken instead of using a skillet?
Absolutely! Grilling the chicken will add a nice smoky flavor. Just be sure to preheat the grill and cook the chicken over medium heat, flipping once to achieve even cooking. Use the same seasoning for a delicious grilled version of this dish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).