Braising is a slow-cooking method that uses liquid and covered heat to keep moisture in the meat. Use a vegetable peeler to remove lemon peel in very thin strips, leaving the bitter white pith behind. Using low- or nonfat cream saves saturated fat grams but does result in some curdling from the lemon juice (full-fat cream won't curdle); however, either method tastes delicious. Serve this dish alongside Israeli couscous made with a mix of water and fresh lemon juice.
Recipe Ingredient Details:
3 tablespoons canola oil, divided
1/2 cup all-purpose flour
6 chicken thighs or breasts, bone in, skin removed (about 2 pounds)
1 onion, diced
Peel of 1 lemon, finely chopped
2 cloves garlic, minced
Juice of 1 lemon (4 scant tablespoons)
1 cup nonfat or regular half-and-half
1 teaspoon chopped fresh rosemary,or 1⁄2 teaspoon dried
1⁄4 cup sliced almonds
1⁄4 cup dried cranberries
Preheat oven to 350 ̊. Heat 2 tablespoons oil in a sauté pan over medium-high heat. Season flour with salt and pepper; dredge chicken in seasoned flour. Working in batches, brown chicken on both sides. Place chicken in a 9x13-inch baking dish.
Turn heat to medium and heat remaining 1 tablespoon oil. Add onion and chopped lemon peel; sauté until onion is translucent, about 5 minutes. Add garlic and cook 1 minute. Add lemon juice, half-and-half, and rosemary, plus salt to taste. Bring to a simmer. Pour mixture over chicken and sprinkle with almonds and cranberries. Cover with foil and bake for 45–50 minutes, until cooked through.
Recipe Additional Notes:
PER SERVING: 352 cal, 12g fat (7g mono, 3g poly, 2g sat), 70mg chol, 32g protein, 28g carb, 2g fiber, 133mg sodium
Sun, 2012-12-30 14:30