Glycemic Index Cookbook For Dummies
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Lemon chicken is a great, low-glycemic recipe to have on hand because it’s so versatile. You can eat the chicken as it is, or you can cook it in batches and use some of it later in the week on salads or in a light pasta dish with Italian-style dressing.

Low-Glycemic Lemon Chicken

Preparation time: 5 minutes

Cooking time: 9–14 minutes

Yield: 4 servings

2 teaspoons canola oil

4 boneless, skinless chicken breast halves

Salt and pepper to taste

1 cup chicken broth

1 tablespoon lemon juice

1/2 teaspoon lemon zest

2 medium cloves garlic, minced

1 teaspoon butter

  1. In a large nonstick skillet, heat the canola oil over high heat. Sprinkle the chicken breast halves with salt and pepper to taste.

  2. Add the chicken breast halves to the hot pan, and cook them until browned, about 2 minutes on each side (the chicken isn’t cooked through at this point).

  3. Turn the heat down to medium-high, and stir in the chicken broth, lemon juice, lemon zest, garlic, and butter to the pan. Simmer until the chicken is cooked through, about 5 to 10 minutes. Serve warm.

Per serving: Calories 164 (From Fat 62); Glycemic Load 0 (Low); Fat 7g (Saturated 2g); Cholesterol 67mg; Sodium 450mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 23g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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