Zesty Lemon Herb Chicken with Creamy Curry Sauce Craving a healthy and flavorful meal under 1½ Syns? Look no further than this irresistible Lemon and Herb Chicken with Creamy Curry Sauce! This recipe packs a punch with tender chicken infused with bright lemon and herbs, all bathed in a luscious, creamy curry sauce that won't break the bank on your Syn budget. Perfect for a satisfying weeknight dinner or a light and healthy lunch, this dish is sure to please. Here's why you'll love it: Under 1½ Syns per serving, making it a guilt-free indulgence. Packed with flavor: The combination of lemon, herbs, and curry creates a delicious and vibrant taste experience. Easy to make: Ready in under 50 minutes, with simple ingredients and straightforward instructions. Versatile: Customize with different herbs, spices, or even try serving it with quinoa or cauliflower rice for a low-carb option. So, grab your ingredients and get ready to whip up this delicious and satisfying meal! About Time: Prep Time: 15 mins Cook Time: 50 mins Total Time: 1 Hour 5 mins Yield: Serves: 4 1½ Syns per serving Ingredients: For the Chicken: 4 boneless, skinless chicken breasts 2 slices whole-wheat bread, crumbled Zest of 1 unwaxed lemon 2 eggs, beaten Low-calorie cooking spray Fresh chopped spring onions and chili flakes, for garnish Cooked rice, for serving For the Sauce: 2 onions, sliced 5 garlic cloves, minced 2 carrots, grated 1 tablespoon mild curry powder 1 tablespoon tomato paste 600ml low-sodium chicken broth Pinch of stevia or other sugar substitute 4 teaspoons soy sauce Instructions: Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper. Place chicken breasts between two sheets of plastic wrap and pound gently with a mallet or rolling pin until slightly flattened. Season chicken lightly with salt and pepper. Combine bread crumbs, lemon zest, and herbs (optional) in a shallow dish. Dip each chicken breast in beaten egg, then coat in the breadcrumb mixture. Arrange coated chicken on the prepared baking sheet and spray lightly with cooking spray. While the chicken bakes, heat a large frying pan over medium heat. Spray with cooking spray and stir-fry onions and garlic for 4-5 minutes. Add grated carrots, curry powder, tomato paste, broth, stevia, and soy sauce to the pan. Bring to a boil, then reduce heat and simmer for 15-20 minutes, stirring occasionally, until slightly thickened. Bake chicken for 15-20 minutes, or until cooked through and golden brown. If desired, blend the sauce with a hand blender or food processor for a smoother texture. Season to taste. Serve chicken over cooked rice and top with the creamy curry sauce. Garnish with fresh spring onions and chili flakes (optional). Tips: For a richer flavor, add a dollop of low-fat yogurt or sour cream to the sauce before serving. Experiment with different herbs and spices in the breadcrumbs for a unique twist. Leftover chicken can be shredded and used in salads or sandwiches.

Zesty Lemon Herb Chicken with Creamy Curry Sauce

by

Ingredients:

For the Chicken:

  • 4 boneless, skinless chicken breasts
  • 2 slices whole-wheat bread, crumbled
  • Zest of 1 unwaxed lemon
  • 2 eggs, beaten
  • Low-calorie cooking spray
  • Fresh chopped spring onions and chili flakes, for garnish
  • Cooked rice, for serving

For the Sauce:

  • 2 onions, sliced
  • 5 garlic cloves, minced
  • 2 carrots, grated
  • 1 tablespoon mild curry powder
  • 1 tablespoon tomato paste
  • 600ml low-sodium chicken broth
  • Pinch of stevia or other sugar substitute
  • 4 teaspoons soy sauce

Go to the next page to get the Instructions

Leave your vote

-1 points
Upvote Downvote

Total votes: 1

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 1

Downvotes percentage: 100.000000%

Leave a Comment

Hey there!

Sign in

Forgot password?
Close
of

Processing files…