4 – 4oz boneless, skinless chicken breasts
1 tablespoon fresh lemon juice
1 ½ teaspoons grated fresh ginger
2 cloves fresh garlic
Combine lemon juice, ginger and garlic in a deep bowl. Place the chicken breasts in the bowl making sure the chicken is well saturated in the ingredients. Cover and refrigerate for at least 30 minutes or up to 2 hours.
Spray a large nonstick skillet with cooking spray. Heat the skillet on medium, then add the chicken breasts. Cook turning once, until tender about 8 minutes. Be careful not to overcook as the chicken can become rubbery.
If desired, cut up chicken breasts and mix in with ½ cup Shirataki noodles (available at Japanese markets; review week 3 packet for more details.)
Yield: 4 Servings
Exchanges per serving
Protein: 4 very lean protein
Nutritional Information per serving
145 calories (13 calories from fat); 1.5g fat; 32g protein; 0g net carb