Saucy Lemon chicken
Serves 4.
This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function.
1/4 cup (60 mL) maple syrup
1 tsp (5 mL) coarsely ground black pepper
2 garlic cloves, minced
1 tsp (5 ml.) lemon thyme or French thyme leaves,chopped
2 Tbsp (30 mL) grainy mustard
1/4 tsp (1 mL) salt
4 skinless, bone-in, free-range chicken thighs
Zest 1 lemon and juice both. Place zest and juice in bowl and whisk in maple syrup, pepper, garlic, thyme, mustard, and salt. Toss chicken in marinade, cover, and let sit in refrigerator for 1 hour or up to 1 day. Heat large nonstick friying pan over mesium-hingh heat.remove chiken from marinade and bowln in preheated pan,about 2 minutes per side .
Add marinade, reduce heat to mesium,cover and cook,turing chiken occasionally until cooked through,about 15 to 20 minutes ,remove chiken to serving plate and keep warm. Reduce sauce over medium heat until thick and sticky, about 4 minutes. Remove frying pan from heat, place chicken back in pan and turn chicken to coat in sauce. Transfer to serving plates and top with extra sauce. Serve with steamed new potatoes, carrots, and green beans, if desired.
Each serving contains: 160 calories; 14 g protein;
4 g total fat (1 g sat. far, 0g trans fat)
17 g carbohydrates; 0 g fibre; 372 mg sodium
Postingan
