Broiled Lemon Chicken with Carrot-Parsley Sauce

As main courses go, this one is exceptionally low in fat - a total of 1-1/2 grams per serving. It is also easy to prepare and would be particularly tasty served over spinach fettuccine. Keep it simple, with fruit sorbet and berries for dessert.

Broiled Lemon Chicken with Carrot-Parsley Sauce


Quantity Ingredients
4 skinless, boneless chicken breast halves (1 lb total)
1 1/2 tsp grated lemon zest
1 tbsp plus 2 tsp fresh lemon juice
2 garlic cloves, crushed through a press
1/2 tsp thyme
1/4 tsp salt
1/4 tsp black pepper
1 cup carrot juice
1 tbsp cornstarch
large pinch cayenne pepper
2 tbsp chopped parsley, preferably flat leaf


1. Place chicken on a plate. Sprinkle with lemon zest, 1 tablespoon of lemon juice, the garlic, 1/4 teaspoon of thyme and 1/8 teaspoon each of salt and black pepper. Rub seasonings onto chicken. Cover loosely and set aside while you preheat broiler and broiler pan. 2. Broil chicken 4 to 5 inches from heat for about five minutes per side, or until cooked through. Transfer chicken to a clean plate and cover loosely with foil to keep warm. 3. In a small saucepan, whisk carrot juice and cornstarch until smooth. Stir in cayenne and remaining 1/4 teaspoon thyme and 1/8 teaspoon each salt and black pepper. 4. Bring carrot juice mixture to a boil over medium-high heat, stirring constantly. Cook until sauce is lightly thickened. Remove from heat, stir in remaining 2 teaspoons lemon juice and the parsley. Stir in any juices that have collected on plate under chicken. Serve sauce with chicken. Makes 4 servings. Nutritional Information per serving: 163 calories, 1.5g total fat, 0.4 g saturated fat, 0.1g dietary fiber, 27g protein, 9g carbohydrate, 66mg cholesterol, 228mg sodium.