Triple Lemon Chicken Supper – 250 cal
Even though this dish is pretentious, it is very low in calories due to portion size. You can, of course, increase the size by using a full chicken breast per person and more potato, but I find this version filling. I call it Triple Lemon because the chicken is braised in a lemon/caper sauce, the potatoes are boiled in the same sauce, and the Brussels are drizzled with Limoncello. I also used Lemon Olive Oil. It may sound a bit tart but the key is not too present with too much juice/sauce.
1 chicken breast
1 large white potato
1 broccoli head
I cup Lemon/Caper Sauce (I use President’s Choice)
1 tablespoon Limoncello
3 tablespoons lemon olive oil
2 tablespoons capers
1 spray of olive oil
1/2 white onion, diced
1 lemon, thinly sliced
zest of lemon peel
- boil full chicken breast in water (especially if frozen) 5 min max.
- cut broccoli, place in the steamer, and spray olive oil atop. Steam on low.
- slice potato thinly and lay flat in pan. Pour enough Lemon/Caper sauce to cover. Boil gently
- place onions in pan with 1 tbsp oil and saute till golden brown. Remove to bowl
- remove chicken breast from pan and slice into thin medallions (should still be raw in center)
- place medallions in same pan used for onion and cover with lemon/caper sauce, and onions.
When presenting, use rectangular plates (as shown), and place broccoli in center. Drizzle with limoncello. Place chicken medallions on one side and potato on other. When lifting potato from pan, use slotted spoon so a limited amount of sauce comes with them. Sprinkle capers atop and perhaps one tablespoon of the sauce (to get the onions) over the chicken. Finally, add one or two lemon slices atop chicken and drizzle with zest. Remember, the more sauce you use, the more tart the dish. You want to taste the lemon not be overwhelmed by it.
This and other recipes are suggested for men following the Dad’s Diet strategy (copyright 2021). They are also served at the Artichoke Hart restaurant (New York Fried, copyright 2016) and sometimes served by 5-star chef London Cartwright (Menu of Passion, copyright 2017).
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