Saucy Lemon Chicken
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.
2 lemons
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 frying pan over medium-high heat. Remove chicken from marinade and brown in preheated pan, about 2 minutes per side. Add marinade, reduce heat to medium, cover, and cook, turning chicken occasionally until cooked through, about 15 to 20 minutes. Remove chicken 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.
Serves 4.
Each serving contains: 160 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates; 0 g fibre; 372 mg sodium
from "The Delicious Benefits of Lemons", alive #355, May 2012
Saucy Lemon Chicken
Directions
READ THIS NEXT
SEE MORE »
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.