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Low Fat Lemon chicken

Preparation time: 25 minutes.
Cooking time: 30-35 minutes.
Calories: 220 per portion

ingredients

serves 4
1 lemon, very thinly peeled, rind reserved
1 small onion, thinly sliced
1 tablespoon olive oil
4 chicken breasts, about
150 g (5 oz) each, skinned and boned
2 tablespoons chopped parsley
300 ml (1/2 pint) chicken stock
salt and pepper
2 teaspoons cornflour
1 tablespoon water

method

1. Cut the lemon rind into matchstick strips. Halve the lemon and squeeze out the juice.

2. Fry the onion gently in the oil for 3-4 minutes, then add the chicken breasts and fry until lightly browned on all sides.

3. Add the parsley, stock, salt and pepper to taste and lemon juice; cover the pan and simmer gently for 20 minutes.

4. Remove the chicken breasts to a warmed serving dish, and keep hot.

5. Blend the cornflour and water to a smooth paste; stir in the hot cooking liquid, and then return to the pan. Stir over a gentle heat until thickened. Add the strips of lemon rind to the sauce and spoon evenly over the chicken.

Lemons can be stored for some weeks in the crisper drawer of a refrigerator, so buy in quantity during their peak season. The smooth-skinned variety are juicier.

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