Lemon Fried Chicken
1 serving of lemon fried chicken contains 282 Calories. The macronutrient breakdown is 19% carbs, 38% fat, and 43% protein. This is a good source of protein (53% of your Daily Value), potassium (10% of your Daily Value), and vitamin b6 (72% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 12 minutes
Ingredients
Directions
- Place the chicken breasts on a plate. Season chicken with a little salt and pepper and lightly dust with flour.
- Beat the egg white with milk in a shallow bowl. Toss breadcrumbs and Parmesan cheese together in another shallow bowl.
- Dip each piece of chicken in egg white mixture, coating both sides and dredge in bread crumb/Parmesan mixture; set aside. Continue with the rest of the chicken.
- Coat a large nonstick pan with cooking spray. Add 1 tablespoon butter and 1 teaspoon olive oil and melt over medium-high heat. Add the 4 breaded chicken breasts, cover pan and cook for 4-5 minutes until browned and crispy. Turn chicken over, add remaining tablespoon butter to pan and swirl around to melt. Cover pan, turn heat down to medium and continue to cook for 4-5 minutes, or until browned and cooked through (internal temperature reaches 165 degrees F). Remove chicken to a serving plate.
- Add the broth and lemon juice to the pan and heat for about 2 minutes over medium heat until pan sauce is slightly reduced.
- Pour sauce over chicken and serve.
- Recipe inspired by: http://www.skinnykitchen.com/recipes/lemony-gourmet-fried-chicken-skinnyfied/
Nutrition Facts
For 1 serving of lemon fried chicken (191g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 282 | |
| Fats | 12g | 15% |
| Saturated fats | 5g | 25% |
| Trans fats | 0.2g | |
| Cholesterol | 101mg | 34% |
| Sodium | 465mg | 20% |
| Carbs | 13g | 5% |
| Net carbs | 12g | |
| Fiber | 1g | 3% |
| Sugar | 1g | |
| Protein | 30g | |
| Calcium | 64mg | 6% |
| Iron | 1mg | 15% |
| Potassium | 456mg | 10% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 31μg | |
| Caffeine | 0mg | |
| Choline | 99mg | 18% |
| Copper | 0.1mg | 8% |
| Fluoride | 0.2μg | |
| Folate (B9) | 31μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 42mg | 10% |
| Manganese | 0.2mg | 8% |
| Niacin | 12mg | 74% |
| Pantothenic acid | 2mg | 37% |
| Phosphorus | 294mg | 42% |
| Retinol | 63μg | |
| Riboflavin (B2) | 0.3mg | 25% |
| Selenium | 33μg | 60% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 262IU | |
| Vitamin A | 65μg | 7% |
| Vitamin B12 | 0.4μg | 15% |
| Vitamin B6 | 1mg | 72% |
| Vitamin C | 3mg | 4% |
| Vitamin D IU | 6IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 8μg | 7% |
| Zinc | 1mg | 10% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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