Lemon Chicken with Oregano

Name: Lemon Chicken with Oregano
Ingredients: Cooking spray; 2 teaspoons canola or corn oil; 1/2 teaspoon grated lemon zest; 2 tablespoons fresh lemon juice; 1 pound chicken breast tenders, all visible fat discarded; 2 to 3 tablespoons chopped fresh oregano or 2 to 3 teaspoons dried, crumbled; 1 medium garlic clove, minced; 1/8 teaspoon pepper; 1/4 teaspoon paprika; 2 tablespoons snipped fresh parsley

10 ingredients

28 steps

Ingredients

Cooking spray
2 teaspoons canola or corn oil
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 pound chicken breast tenders, all visible fat discarded
2 to 3 tablespoons chopped fresh oregano or 2 to 3 teaspoons dried, crumbled
1 medium garlic clove, minced
1/8 teaspoon pepper
1/4 teaspoon paprika
2 tablespoons snipped fresh parsley

Directions

1

Lightly spray a large skillet with cooking spray.
2

Add the oil, lemon zest, and lemon juice, swirling to coat the bottom.
3

Stir in the chicken, oregano, garlic, and pepper.
4

Cook, covered, over medium-high heat for 3 to 5 minutes, or until the chicken begins to turn white.
5

Turn the chicken over.
6

Cook for 3 to 5 minutes, or until the entire surface is white.
7

Pour the pan liquid into a small bowl to reserve.
8

Cook the chicken, uncovered, for 2 to 5 minutes on each side, or until lightly browned.
9

Sprinkle the paprika over the chicken.
10

Pour the reserved pan liquid into the skillet.
11

Cook for 3 to 5 minutes, or until the chicken is no longer pink in the center, stirring frequently.
12

Serve sprinkled with the parsley.
13

(Per serving)
14

Calories: 152
15

Total fat: 4.0g
16

Saturated: 0.5g
17

Trans: 0.0g
18

Polyunsaturated: 1.0g
19

Monounsaturated: 2.0g
20

Cholesterol: 66mg
21

Sodium: 75mg
22

Carbohydrates: 2g
23

Fiber: 0g
24

Sugars: 0g
25

Protein: 26g
26

Calcium: 29mg
27

Potassium: 329mg
28

3 lean meat