Low Fat, Garlic and Lemon Chicken
This is a lovely recipe that I discovered and adapted about 16 years ago when I was fat, lonely and living in Stockholm Sweden. At least I thought I was lonely when it was just me and my two cats. Now, four kids and a grumpy husband later, I remember those days with great fondness. When the kids are yelling, the dog is barking, the birds are screaming because someone forgot to feed them and ditto with the guinea pig, I look back and say to my old self, “You didn’t know you had it so good, did you?”
At that time, I decided I needed to lose some weight and looked up some recipes and adapted them to my own personal taste. Which means this recipe can be fixed anyway you like it and better yet, it can be made for one person or ninety three. I’m going to lay it out here for one person.
One skinless chicken breast or thigh
cup of plain non-fat yoghurt
1 tablespoon of lemon juice
1 tablespoon of light soy sauce
Sliced Garlic cloves to taste
Oven set to 350 degrees
Garlic to taste? Some people only like garlic a little and some like it a lot. I’m “a lot” person. For those of you who only like a hint of garlic, half a clove, sliced will do it. For Garlic fanatics, well, let’s just say that I have been known to use two cloves in one chicken breast.
First, get out a small pan, line it with aluminum and slap that bad boy piece of chicken in it. Take a nice sharp knife and slice fairly deep gouges in your chicken all over. Here’s where the garlic comes in. Slice your clove or cloves and stuff the slices in the cuts on your piece of chicken.
Next, take your remaining ingredients, mix them in a small bowl and pour over your chicken. Let marinate for at least two hours, although leaving it overnight (in the refrigerator) will only help to strengthen the flavor. Then pop it in the oven (at 350 degrees) and cook for aprx 20 to 30 minutes depending on the size of chicken. Of course if you’re cooking several pieces at once, your cooking time will go up.
This is tasty, low fat and easy to cook. What’s not to like?