“Reward yourself for your successes,” writes Angela Dowden in The Fasting Cookbook: 100 Delicious Recipes for 100, 200, and 300 Calorie Meals. “Set yourself targets and, once you have reached them, treat yourself to something nice.”
Lemon and Rosemary Chicken
From Angela Dowden‘s The Fasting Cookbook: 100 Delicious Recipes for 100, 200, and 300 Calorie Meals, published by Hamlyn.
- 4 chicken breasts (about 5 ounces each), with skin on
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1 rosemary sprig or 1 teaspoon dried rosemary
- 3 garlic cloves, coarsely sliced
- 1 cup dry white wine
- 2 tablespoons lemon juice
- 5-6 thin strips lemon rind
- salt and black pepper
Rinse the chicken under cold running water and place, skin side down, in a saute pan. Dry-fry the chicken over medium heat until it is evenly browned on all sides.
Add the oil, butter, rosemary, garlic, and salt and black pepper, then cook for 2-3 minutes, turning the chicken pieces once. Add the wine, increase the heat, and let the wine simmer for about 1 minute.
Reduce the heat to medium-low, cover, and cook for 15-20 minutes or until the chicken is cooked through and still juicy.
Remove the pan from the heat and transfer the chicken to a warm serving dish. Skim the oil off the surface of the liquid, then add the lemon juice and rind and cook over medium heat for 1 minute, stirring gently. Pour the sauce over the chicken and serve.
Yield: 4 servings
Have a recipe that is fast and healthy? Send it to food@theblade or Dinner Tonight, The Blade, 541 N. Superior St., Toledo, OH 43660.