Lemon Pepper Chicken

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 15 minutes

材料

2 chicken breasts (~250 - 300g / 8 - 10oz each)

2 lemons (Note 1)

1 tbsp olive oil

3 tbsp flour

1/2 - 3/4 tsp salt

2 1/2 tsp cracked black pepper (adjust to taste) (Note 2)

1/2 tsp garlic powder (or sub with onion powder) (Note 3)

1 tbsp olive oil

Fresh parsley (, for garnish)

手順

Cut the chicken in half horizontally to make 2 steaks. Optional: pound to make them even thickness around 1cm / 2/5" thick (I do this).

Zest the lemons to make 1 1/2 - 2 tbsp lemon zest. Avoid grating too much of the white part - it's bitter.

Place zest into bowl with 1 tbsp olive oil and mix to combine. Add chicken and use your hands to slather oil mixture onto chicken.

Mix flour, salt, pepper and garlic powder in a shallow bowl.

Dip chicken into flour mixture, shaking to remove excess.

Heat oil in a skillet over medium high heat. Cook chicken for 2 minutes on each side, or until golden.

Optional: Slice zested lemon and cook the slices, like pictured.

Serve chicken, garnished with fresh parsley if using.

栄養

• サービングサイズ: 141 g
• カロリー: 291 kcal
• 脂肪総量: 11.6 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 10.6 g
• コレステロール: 107 mg
• ナトリウム: 436 mg
• 炭水化物総量: 5.6 g
• 食物繊維: 0.5 g
• タンパク質: 41 g