Zesty Lemon Herb Chicken with Creamy Curry Sauce

Instructions:

1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. Place chicken breasts between two sheets of plastic wrap and pound gently with a mallet or rolling pin until slightly flattened.
3. Season chicken lightly with salt and pepper.
4. 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.
5. Arrange coated chicken on the prepared baking sheet and spray lightly with cooking spray.
6. 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.
7. Add grated carrots, curry powder, tomato paste, broth, stevia, and soy sauce to the pan.
8. Bring to a boil, then reduce heat and simmer for 15-20 minutes, stirring occasionally, until slightly thickened.
9. Bake chicken for 15-20 minutes, or until cooked through and golden brown.
10. If desired, blend the sauce with a hand blender or food processor for a smoother texture. Season to taste.
11. Serve chicken over cooked rice and top with the creamy curry sauce. Garnish with fresh spring onions and chili flakes (optional).

Tips:

1. For a richer flavor, add a dollop of low-fat yogurt or sour cream to the sauce before serving.
2. Experiment with different herbs and spices in the breadcrumbs for a unique twist.
3. Leftover chicken can be shredded and used in salads or sandwiches.