Weight Loss Surgery Kitchen

Kitchen > Poultry > Lemon Herbed Chicken Breasts

Lemon Herbed Chicken Breasts

This recipe gives new life to the tired chicken breast. It is prepared with the skin. Please discard the skin before eating - chicken skin is nothing but fat and even a little will derail a weight loss surgery patient's weight loss/weight maintenance effort. You can often find a fresh herb blend at the supermarket - if available use 5 teaspoons of the chopped mixed herbs in place of the rosemary, sage and thyme.

Prep and Cook Time: 20 minutes

Ingredients:
4 boneless chicken breasts with skin on
2 medium cloves garlic pressed
Juice and Zest of one lemon
2 teaspoons chopped fresh sage
2 teaspoonschopped fresh thyme
1 teaspoon chopped fresh rosemary
1/4 cup low-sodium chicken broth
salt and cracked black pepper

Directions:
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.

Season chicken with a little salt and pepper. When pan is very hot, about 5 minutes, put chicken in pan, skin-side up, and return to broiler. Turn heat to low. Don’t put too close to flame. It is best to put in middle of the oven, about 7 inches from the heat source. Broil for about 15 minutes, or until done, depending on thickness of chicken. Keep an eye on the chicken so it does not burn.

While chicken is cooking chop herbs.

In a separate small skillet add chopped herbs, lemon juice, broth, pressed garlic, salt and pepper. Heat on medium heat for just ½ minute.

When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken. Garnish with lemon zest.

Note: A post-surgical weight loss person should be sated with 3-4 ounces of this delicious chicken. The leftovers are a healthy convenient lunch. Package in 3-4 ounce servings and enjoy!