Low Fat Juicy Chicken Recipes

This is one of my favorite recipes. The meat comes out juicy and it melts in your mouth. It is full of flavor and empty of excess sugar and fat. An all around great lunch or supper!

Ingredients

• 4 pk true lemon powder (or substitute 1 tbsp juice per packet)
• 1 pk frozen cut broccoli
• 1 ds pepper
• 1 T water
• 1 dr cooking oil spray
• 3 lb chicken breasts (approx 2 per pound)

Instructions

Preheat your oven to 350 - 375 degrees.

Use an 11x17 pan (preferably glass) that has at least 1-2 inch sides. Make a quick spritz of Cooking Oil Spray into the bottom of the pan. Add your breasts. (I usually cut them in half to make them serving sized)

Sprinkle the lemon on top and add your pepper. (pepper optional) Pour your bag of broccoli around the chicken pieces. Sprinkle water into pan.

Cover pan TIGHTLY with aluminum foil. Ensure all edges are sealed. Place into oven for approximately 20-30 minutes. When you open to check doneness, be VERY CAREFUL. The steam is HOT and WILL BURN YOU. (can you tell it's a voice of experience?) Stick a sharp knife into the thickest part of the breast to check if the juice runs clear or red. If it's clear, it's done.

Recover and let sit for about 5 minutes.

Notes:

This recipe covers your main dish and at least one of the veggies you could serve. You could add some cauliflower to the pan with the broccoli and kill two birds with one stone, too.

This recipe is for one person. You can double, triple, whatever for the family. 

Ingredients:

• 6 oz. cooked, skinless chicken breast ^{or (2-3)Tyson precooked, skinless chicken breasts (one breast is 2 - 2 ½ oz.).}
• 3 oz. fat free mozzarella, shredded
• ½ cup cooked whole-wheat pasta
• ½ cup low fat pasta sauce (Ragu has a great one)

Preheat oven to 350º. Place cooked chicken in a small non-stick (preferably glass) baking dish. Cover the chicken with pasta sauce and then sprinkle on mozzarella cheese. Bake until cheese is melted and slightly browned (about 15-20 minutes). Combine pasta with garlic and parmesan, then add a little fat free margarine (no more than 2 Tbl.) if desired.