Lemon Dill Chicken – WLS Recipe

Steph Wagner

July 8, 2013

Lemon Dill Chicken – WLS Recipe

 

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If you aren’t tired of grilled chicken in your life, here is a great way to prepare a fresh tasting meal! I have to change up my meals often to keep from over chicken-ing.

Fresh dill is a wonderful ingredient. It has a subtle way of making you feel like your having a relaxing summer-time meal. Perhaps because it makes me think of dill dip. Using it fresh on a clean eating meal is likely a better choice than the creamy dip. (Although, I now have a new idea for Greek yogurt and dill veggie dip!)

Very simple and straight forward meal. I served mine with grilled asparagus and red onion. Feel free to adapt to your veggie liking!

Lemon Dill Chicken - WLS Recipe

Course: Main Dish
Cuisine: American
Servings: 4 servings
Calories: 157kcal
Author: Steph Wagner
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Ingredients

  • 2 lemons
  • 1 tbsp fresh dill, chopped
  • 1 lb skinless, boneless chicken breast halves
  • 1/2 cup red onion, chopped
  • 1/4 lb asparagus, trimmed
  • 1/4 tsp each salt and pepper
  • 1 tbsp olive oil

Instructions

  • Zest and juice 1 lemon. In a small bowl whisk together lemon zest and juice, dill, 2 tbsp olive oil and pinch of black pepper.
  • Add chicken to a medium baking pan; spoon 2 tbsp lemon mixture over the top, turning pieces several times to coat. Add salt to remaining lemon mixture and set aside.
  • Heat the grill (or grill pan) to medium high heat and spray with cooking spray. Add onions to the grill and turn after 5 minutes.
  • Add chicken, then asparagus. Turn each about every 5 minutes until chicken is cooked through. Remove veggies to a cutting board and set chicken aside but keep warm.
  • Chop veggies into smaller pieces. Add to bowl with reserved lemon mixture. Toss to coat and spoon over chicken. Serve.

Notes

*Serving sizes on the recipes are not necessarily "bariatric sized" portions but are "traditional" portion sizes.

Nutrition

Serving: 3oz | Calories: 157kcal | Carbohydrates: 4g | Protein: 25g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 279mg | Potassium: 581mg | Fiber: 2g | Sugar: 3g | Vitamin A: 268IU | Vitamin C: 33mg | Calcium: 31mg | Iron: 1mg
Nutrition Facts
Lemon Dill Chicken - WLS Recipe
Amount Per Serving (3 oz)
Calories 157 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 73mg24%
Sodium 279mg12%
Potassium 581mg17%
Carbohydrates 4g1%
Fiber 2g8%
Sugar 3g3%
Protein 25g50%
Vitamin A 268IU5%
Vitamin C 33mg40%
Calcium 31mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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