Baked Lemon Chicken

Baked Lemon Chicken

  Ingredients  

Makes 5 servings
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Directions
Preheat oven to 400° F. Combine salt, pepper, garlic, and thyme. Lay chicken pieces into a 11 x 13-inch baking pan. Sprinkle seasonings over chicken. Combine onions, stock, and lemon juice in a sauce pan. Heat to a boil. Pour hot lemon mixture around chicken. Top each chicken piece with a lemon slice. Bake for 30 minutes until golden brown and juices are clear colored.


(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

 

 

• 3 ½ lb. chicken, skinned, cut into 10 pieces
• ¼ tsp. salt
• ¼ tsp. pepper
• 1 ½ thinly sliced garlic cloves (or 1 tsp. garlic powder)
• 4 fresh thyme sprigs (or 1 tsp. dried thyme)
• 3 cups thinly sliced onions
• 1 ½ cups chicken stock or water
• ¼ cup lemon juice
• 1 lemon, sliced into 10 slices, seeds removed

 
 

 

 

 

  • Calories: 250
  • Total Fat: 8 g
  • Carbohydrate: 10 g
  • Protein: 34 g
  • % of Calories from Fat: 29 %
  • % of Calories from Carbohydrate: 17 %
  • % of Calories from Protein: 54 %
  • Fiber: 2 g
  • Calcium: 53 mg
  • Sodium: 219 mg

  • Why is it best to take the skin off of chicken? The skin has more saturated fat and cholesterol than the rest of the meat. Go ahead and cook chicken with the skin on to lock in the flavor, but remove the skin before eating to improve your heart-health.
  • Lemons have a moderate amount of vitamin C per serving. They have about as much as mangoes or tomato juice. Lemons add flavor to recipes without any extra fat and few calories. Children should not suck on raw lemons because the citric acid can damage teeth permanently.
  • Fresh garlic is better than garlic powder because of the health benefits. Fresh garlic is an antioxidant which may reduce inflammation which will reduce risk of heart disease and pain of inflammatory disease like arthritis.
  • Chicken stock will add flavor to this recipe. Despite this, chicken stock is a canned product which will have a large amount of sodium as a preservative. Look for low-sodium stocks or use water as the recipe indicates.
  • Everyone should eat no more than 300 milligrams of cholesterol each day. Chicken and fish are low cholesterol choices compared to beef or shrimp. Most low-fat or fat-free products will also be low in cholesterol. Check the label to be sure, a low cholesterol food as less than 20 milligrams of cholesterol per serving.

  • Parents may want to handle the raw meat with careful hand washing to prevent the spread of foodborne illness. Kids may not be as diligent about washing hands immediately after touching raw foods.
  • Cut fresh vegetables on a separate cutting board than you use for meats. Although they are washed, cutting boards can retain microbes that will pass into foods with the next use. Several stores carry color-coded cutting boards to distinguish cutting boards used for different food products.

Recipe courtesy of Food, Family, and Fun – United States Department of Agriculture