Lemon Chicken

Impressive enough to serve to guests. Steam up a bunch of fresh spring asparagus to serve alongside.

Preparation time: 15 minutes
Cooking time: 10 minutes
Makes: 4 servings

Ingredients:

• 4 medium skinless, boneless chicken breast halves (450g)
• 1/2 tsp salt
• 2 tsps olive oil
• 1/2 cup fat-free chicken broth
• 3 garlic cloves, crushed with side of chef's knife
• 1/4 cup dry white wine
• 2 tbsps fresh lemon juice
• 1-1/3 tbsps Fibresure
• 1-1/2 tbsps all-purpose flour
• 2 tbsps margarine or butter
• 1/2 lemon, thinly sliced

Directions:

With meat mallet, or between 2 sheets of plastic wrap or waxed paper with rolling pin, pound chicken breast halves to 1/4-inch thickness. Sprinkle with salt.

In non-stick 12-inch frying pan, heat oil over medium-high heat until very hot. Add chicken; cook 6 minutes. Reduce heat to medium; turn chicken over and cook until chicken is golden brown and loses its pink colour throughout, 5 to 8 minutes longer. Transfer chicken to platter and keep warm.

Add garlic to frying pan; cook until golden. In cup, with fork, mix broth, wine, lemon juice, Fibresure, and flour until smooth; stir into mixture in frying pan and heat to boiling. Boil 1 minute. Stir in margarine. Discard garlic. Pour sauce over chicken and top with lemon slices.

Per serving:

About 205 calories (26 percent calories from fat), 33g protein, 2g carbohydrate, 6g total fat (1g saturated), 82mg cholesterol, 480mg sodium, 4g fibre.