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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"When life gives you lemons, chunk it right back."
-Bill Watterson

The refrigerator light goes on...

This recipe tastes like Spain to me. There's a bit of Italy or France, too, with versions of lemon chicken coming from almost every country around the Mediterranean. The best part is that it is super simple to make and the gravy is delicious sopped up with a bit of bread or roll.

Roasting

Roasting is dry cooking food in an oven in a large uncovered pan. The last three words of this definition are the key. By not covering the food, the heat creates a crusty brown exterior, sealing in moisture. The pan should be large enough that the moisture that does escape from the food evaporates quickly; otherwise the steam will keep the food from browning properly.

Tender meats are ideally suited for roasting because dry cooking is not sufficient to break down the fibers in tougher cuts. Examples like tenderloin, prime rib or top round should be roasted, while chuck is best cooked with moist heat (see Braising). Fish and fowl are ideal for roasting.

When roasting vegetables it is important to have a large pan so that they will and not touch each other. I try to leave at least 1/4 of the bottom of the pan exposed and stir the vegetables often.


 

Roast Lemon Chicken with Potatoes



Servings = 4 | Serving size =4 ounces chicken with potatoes and veggies

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes very good leftovers. Serve with a whole wheat or gluten-free roll.

2 tsp olive oil
16 ounces boneless skinless chicken thighs
6 cloves garlic (thinly sliced)
1 large onion (cut into large slices)
3 large carrots (peeled and cut into 1 inch chunks)
1 1/2 lb Yukon Gold potatoes (cut into large chunks)
2 lemons (quartered)
2 tsp dried rosemary
1/2 cup no salt added chicken stock
4 tsp capers
1/4 tsp salt
fresh ground black pepper (to taste)

Roast Lemon Chicken with Potatoes
Preheat the oven to 325F.

Place the olive oil in a large skillet fitted with a lid over medium high heat.

Add the chicken and cook for about 3 minutes. Turn to brown on all sides.

Add the garlic and onions to the pan and cook for about 2 minutes.

Add the carrots and potatoes to the pan.

Squeeze the lemon juice into the pan and add the lemons.

Add the rosemary, chicken stock, capers, salt, and pepper.

Cover and place in the oven.

Roast for 60-75 minutes, stirring occasionally, until the potatoes can be cut easily with a fork.

Discard the lemon quarters before serving.

Nutrition Facts

Serving size = 4 ounces chicken with potatoes and veggies

Servings = 4

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Amount Per Serving

Calories 399 Calories from Fat 88
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 2g 6%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 448mg 19%
Total Carbohydrates 52g 20%
    Dietary Fiber 8g 30%
    Sugars 10g  
Protein 27g  
Vitamin A 365% Vitamin C 101%
Calcium 10% Iron 15%
Vitamin K 25 mcg Potassium 1516 mg
Magnesium 92 mg