Ingredients (serves 4):
4
boneless, skinless chicken breasts
6
lemons
65g
plain flour
1
teaspoon paprika
½
teaspoon ground black pepper
1
teaspoon extra virgin olive oil
30ml
water
1
½ tablespoon brown sugar
Pinch
of salt and pepper to season
Steamed
brown rice to serve
Directions
1.
Halve the lemons
and squeeze all the juice, except 1 half, into a large bowl. Add the chicken to the bowl, cover with cling
film and place in the fridge for 30 minutes – 2 hours.
2.
Preheat oven to
190 degrees C.
3.
In a small dish,
mix the four, paprika and ground pepper.
4.
Lightly coat each
chicken breast in the flour mix.
5.
In a non-stick
frying pan, heat the olive oil on a medium heat.
6.
Add the chicken
and brown for 2 minutes each side.
7.
Remove the
chicken and place in an oven dish.
8.
Add the water and
sprinkle the brown sugar over the chicken in the oven dish.
9.
Thinly slice the
remaining half of the lemon and place on top of the chicken breasts.
10. Season with salt and pepper.
11. Bake for 45 minutes.
12. Serve with steamed boiled rice.
Nutritional information
Calories
245kcal
Protein
29.9g
Carbs
25.5g
Saturated
fat 3.1g
Fibre
3.1g
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About the author
Matthew
Healey is a qualified personal trainer and sports therapist. Matt is the owner
of Synergy Fitness Systems
in the UK which has been helping people change their body and improve human and
sports performance for several years.
Matt
has worked with many different types of clients from professional athletes, to
recreational sports people to the general fitness population.
Matt
has extensive experience in the fitness industry and has worked in many
different settings including a top
human performance centre in San Diego owned by Todd
Durkin as well as working with sports teams and individual athletes and
clients.
Matt’s
area of interest is human and sports performance, and injury prevention and
rehabilitation. At Synergy
Fitness Systems, Matt focusses on improving the function, efficiency and performance
of each of his clients and athletes.
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