Lemon chicken

This fresh and fruity sauce is the perfect complement to chicken – throw in some greens to add some colour. This is a good protein-rich meal that is a medium-fat recipe.

  • Serves: 2
  • Time: 55 minutes

Colour-coding

This recipe is colour-coded green and amber because it's low in saturated fat, sugar and salt but has a medium level of fat in it.

Find out more about food labelling.

Ingredients

  • 2 skinless chicken fillets, cut into strips
  • 1 small onion, chopped
  • 1 tbsp olive oil
  • 1 glass of white wine or low-salt stock
  • ½ lemon plus its juice
  • 6 mushrooms, sliced
  • 1 tbsp parsley, chopped
  • a pinch of dried dill
  • a pinch of black pepper

The reference intake of an average adult is 8400kJ/2000kcal a day.

Method

1. Gently fry the chicken in the oil until golden brown, then carefully put on a plate.

2. Toss the mushrooms and onion in the oil and add the wine. Simmer over a low heat and add a pinch of dill.

3. Grate the lemon skin into the pan and add the parsley, lemon juice and black pepper. Simmer until the sauce has reduced by half and then put the chicken back in the pan. Cook for another 15 to 20 minutes, until the chicken is cooked through.

4. Serve with boiled rice and steamed green vegetables, such as cabbage or green beans.

Nutrition information

Nutrient

Per 100g

Per 227g serving

Energy

542kJ/129kcal

1226kJ/292kcal

Protein

17.5g

39.8g

Carbohydrate

0.8g

1.8g

(of which sugars)

0.6g

1.4g

Fat, total

4.3g

9.7g

(of which saturates)

0.9g

2g

Fibre

0.3g

0.7g

Sodium

0.04g

0.08g

Salt

0.1g

0.2g

Allergy advice

This recipe contains alcohol. Some wines contain sulphites.

Food safety tips

  • always wash your hands, work surfaces, utensils and chopping boards before you start preparing food and after handling raw meat, including poultry
  • keep raw meat away from ready-to-eat foods such as salad, fruit and bread
  • make sure that the chicken is cooked until steaming hot all the way through, no pink meat is left and any juices run clear

Page last reviewed: 05/12/2012

Next review due: 05/12/2014

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Comments

The 3 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Mrs Gemini said on 12 April 2014

It would be helpful to add how many of your 5-a-day are included in the recipes.

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2minty said on 02 September 2013

I am shocked to see the NHS suggesting fried chIcken as a "good" meal.
It's been known for years, that fried food is really bad for you.

I'd have said cooking the chicken in a "George Foreman" type grill or roasting (in a roasting pan that lets the fat drip away), would be a lot healthier.
"Healthy cooking tip - Always trim any visible fat from meat before cooking."

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coby said on 02 May 2013

Delicious!!!!!!!!,served it with the brown rice and cabbage

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