Healthy
Recipes - Healthy Eating
(Makes 4 servings)
 Another
favorite at Green Mountain, this light ‘fried’
chicken recipe is rich in taste. Goes to show that healthy
eating can please even the pickiest eaters!
12-16 ounces boneless, skinless chicken breasts
1 egg, lightly beaten
2 teaspoons light soy sauce
2 teaspoons rice wine vinegar
¼ cup cornstarch (divided)
3 tablespoons flour
1 tablespoon canola oil
Cantonese Lemon Sauce (see below)
Place chicken breast in glass baking dish. Combine egg, soy
sauce, rice wine vinegar and 1 tablespoon cornstarch in a
small bowl and mix until smooth; pour over chicken breasts,
turning chicken to coat well; cover and place in the refrigerate
for an hour or more.
Heat oven to 400 degrees Fahrenheit. Combine remaining 3
tablespoons cornstarch and flour in a flat shallow dish. In
a large skillet, heat oil over medium heat; Remove chicken
breasts from egg/soy mixture and dip and coat each chicken
breast into flour mixture; gently set into heated skillet
and sauté on each side about 2 minute or until golden
brown. Remove chicken from skillet and place on baking sheet.
Bake 15- 20 minutes or until done. Slice chicken breasts and
spoon Cantonese Lemon Sauce over top. Serve.
Cantonese Lemon Sauce
Makes ½ cup
2 tablespoons lemon juice
2 tablespoon lime juice
2 teaspoons rice wine vinegar
1 tablespoon water
3 tablespoons sugar
¾ teaspoon cornstarch
1 ½ tablespoons water
½ teaspoon lemon zest
In a small sauce pan, combine lemon juice, lime juice, rice
wine vinegar, 1 tablespoon water and sugar. Cook and stir
over medium heat until sugar is dissolved. In small bowl,
whisk together cornstarch and 1 ½ tablespoons water
and add to lemon mixture, continue cooking, stirring until
sauce is desired thickness. Stir in lemon zest and spoon over
chicken breasts.
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