Easy Lemon Chicken (Diabetic)


Nonstick cooking spray
1 pound boneless, skinless chicken breast (4 pieces)
1 tablespoon olive oil
1 large lemon
1/2 teaspoon onion powder
1/2 teaspoon white pepper
1 1/2 teaspoons oregano


Preheat oven to 375˚F. Tear off a piece of aluminum foil thatís large enough wrap up all four pieces of chicken. Spray the aluminum foil with nonstick cooking spray (on one side only), and lay the chicken breasts on the sprayed foil. Drizzle with olive oil. Grate 1 tablespoon of lemon zest and set aside. Juice the lemon, removing the seeds. Pour lemon juice over chicken, then sprinkle chicken with lemon zest, onion powder, white pepper, and oregano. Fold the aluminum foil over the chicken and roll the edges of the foil together to make a sealed packet. Place packet on a jelly roll pan or in a large, shallow casserole dish. Bake 30 minutes. Remove from oven and carefully open foil, using tongs to remove chicken to serving plate.
Yield: 4 servings

Helpful Hints:

Preparation time: 5 minutes
Cooking time: 30 minutes
Serving size: One 4-ounce breast
Nutrition Facts Per Serving:
Calories: 195
Carbohydrate: 3 g
Protein: 30 g
Fat: 7 g
Saturated fat: 2 g
Cholesterol: 96 mg
Sodium: 347 mg
Fiber: 0 g
Exchanges per serving: 4 lean meat
Carbohydrate choices: 0

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