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This was created after I had to go on a low-fat diet due to gallstones. Cooked on a cast iron skillet, the flavors really mix well and the chicken is very tasty. I can’t wait until summer to try it on the BBQ and using it on skewered kabobs.
Ingredients
- olive oil cooking spray
- 1 lemon, quartered
- 4 skinless, boneless chicken breast halves
- ¼ teaspoon dried cilantro, or to taste
- ¼ teaspoon ground black pepper, or to taste
- ¼ teaspoon onion salt, or to taste
Directions
Step 1
Spray a large cast iron skillet with cooking spray and heat over low heat.
Step 2
Poke a fork into each chicken breast about 5 times and place in the hot skillet. Squeeze 1 lemon quarter onto each chicken breast, leaving a little juice in each quarter. Sprinkle each breast with some cilantro, onion salt, and pepper; cook until golden brown, about 7 minutes. Flip, poke holes and repeat the seasoning process again. Cook until no longer pink in the center and the juices run clear, 5 to 7 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 132 | |
| % Daily Value * | |
| Total Fat3g | 4% |
| Saturated Fat1g | 4% |
| Cholesterol65mg | 22% |
| Sodium171mg | 7% |
| Total Carbohydrate3g | 1% |
| Dietary Fiber1g | 5% |
| Protein24g | |
| Vitamin C22mg | 109% |
| Calcium30mg | 2% |
| Iron1mg | 6% |
| Potassium239mg | 5% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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