Eating Well – Day 14

lemon chicken WW.jpg

Looks good, doesn’t it? (If you ignore my terrible photography). Well . . .

I hit a dud with the recipe I tried tonight: Lemon Chicken with Broccoli. It looks okay and it tastes okay, but as recipe goes, there are problems and it pales in comparison to the stuff I’ve been making.

The recipe in question is a Weight Watchers one.

Some of their stuff is excellent, but every so often you find something like this, and you realize that it either needs some serious doctoring or you’re better off eating less of a fuller fat recipe. Usually the problem is a lack of flavor or heat, but that’s not the only problem here.

My guess is that there are better lemon chicken recipes out there, but which are higher in calories and fat and the Weight Watchers people trimmed as much of that as possible.

Generally that’s a valid approach, although when you lose fat, you lose flavor. But let’s look at what they have:

  • 2 Tbsp all-purpose flour
  • 1/2 tsp table salt, divided
  • 1/4 tsp black pepper, freshly ground
  • 12 oz uncooked boneless skinless chicken breast(s), thinly sliced
  • 2 tsp olive oil
  • 1 1/2 cup(s) fat-free reduced sodium chicken broth, divided
  • 2 tsp minced garlic
  • 2 1/2 cup(s) uncooked broccoli, small florets
  • 2 tsp lemon zest
  • 2 Tbsp fresh parsley, chopped
  • 1 Tbsp fresh lemon juice

You coat the chicken in a flour, salt, and pepper mixture and pan sear it in the 2 tsp. of olive oil.

Let’s stop right there. There’s ¾ lb. of chicken that you’ve sliced thinly, so there’s not nearly enough flour for the coating. I generally cut back on oil all the time when frying, but 2 tsp. is a pitiful amount for that much meat. A little more in the way of fat, say, 2 tbsp., and I think you’d have a nice golden brown color to the chicken.

With the broccoli in this, I think you could stretch this to 6 portions (they probably have it at 4 because that’s 3 oz. of meat per person), and while you’re fat content would be higher, it still shouldn’t be too bad.

The other huge issue with this is that ends up being pretty soupy. There’s way too much liquid going on. They also have you making a faux roux with a ½ tablespoon of the flour and ½ cup of broth. I think you’d be better off making a real roux, even if there is fat, with a bit more flour or cornstarch so this5  “sauce” actually thickened up.

And then there’s the parsley. It’s a strange addition here. The flavors aren’t really balanced and there’s no depth.

To top it off, it’s not that filling.

I would not make this again.

All right, my day was pretty decent. I had my doctored-up oatmeal, leftover salads from the past two nights, ¼ cup almonds, and an orange. Then lemon chicken, an ersatz caprese salad, and 2 ounces of bourbon for my dessert.

As you can see below, my numbers are pretty good. It’s really hard to stay under with sugar, though. Nothing I had was unduly sweet, excepting the fruit, but you can see how quickly it adds up. I keep reading labels and I continue to be annoyed that it’s in pretty much everything and that there’s no % figure next to it, which is apparently the fault of lobbyists who have a vested interest in society consuming barrels of the stuff.

Totals 1,435 173 54 78 1,390 62
Your Daily Goal 1,935 242 64 97 2,300 72
Remaining 500 68 10 18 909 9
Calories Carbs Fat Protein Sodium Sugar
*You’ve earned 275 extra calories from exercise today

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