Lemon Garlic Chicken with Coriander (Ainsley Harriott)

Posted 5 February 2012 by

This recipe for lemon, garlic and coriander chicken is the first of a few healthy recipes that I’ll be sharing from Ainsley Harriott’s Low Fat Meals in Minutes. The recipe uses ground coriander as well as a small amount of fresh coriander (aka cilantro), but they are both easily substituted with spices/herbs of your choice. 🙂 The lemon chicken is really delicious, and according to the book works out at just 195 calories a portion (plus whatever you decide to serve it with). Good for all of you trying to eat healthily, it’s low-calorie and low-fat because the chicken is marinated mostly in lemon juice.

A piece of chicken roasted in lemon juice, garlic and coriander

Ingredients (serves 4):

  • 4 skinless, boneless chicken breasts
  • 3 cloves of garlic
  • juice and zest of 3 lemons
  • 1 small chilli
  • 4 tbsp honey
  • 2 tbsp ground coriander
  • salt and pepper
  • handful of fresh coriander (cilantro), lemon wedges and roasted tomatoes to serve

Nutrition info per serving (according to Low Fat Meals in Minutes)

  • 195 calories
  • 32 g protein
  • 14 g carbohydrate
  • 2 g fat
  • 0 g saturated fat
  • 0 g fibre
  • 11 g added sugar
  • 0.22 g salt

Create a marinade using the lemon juice and lemon zest, garlic (crushed), chilli (de-seeded and finely chopped; or use chilli purée), ground coriander and honey. Season the chicken pieces and leave them to marinate, either overnight refrigerated, or for a couple of hours at room temperature.

Two pieces of chicken marinating in lemon juice, garlic, honey and coriander

Roast the chicken at 200° C/400° F/Gas mark 6 for 35-40 minutes until tender and cooked through. (I used skin-on, chicken thighs by the way instead of breasts, which upped the calorie and fat content slightly.)

Two pieces of roasted lemon garlic and coriander chicken in a dish

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