⏱ 27 min totalLemon Fried Chicken
Per 1 serving · 189 g · 12 ingredients
of a 2,000 cal day
- Protein30g44% of calories
- Carbs12g18% of calories
- Fat11g38% of calories
- ✓ Protein-dense
At a glance
One serving of Lemon Fried Chicken (189 g) has 278 calories, with 30 g of protein, 12 g of carbohydrates and 11 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (60% DV), thiamine (21% DV) and riboflavin (b2) (23% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 33% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Thiamine21%
- Riboflavin (B2)23%
- Niacin75%
- Vitamin B673%
- Pantothenic acid37%
Good source of
10–19% of the daily value
- Vitamin B1215%
- Choline18%
- Iron15%
- Potassium10%
- Magnesium10%
- Zinc10%
Watch
20%+ of the daily value
- Saturated fat25%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp All-purpose flour
¼ large Egg white
¼ tbsp Buttermilk
⅛ cup Breadcrumbs
½ tbsp Parmesan cheese
½ tbsp Butter
¼ tsp Olive oil
⅛ cup Chicken broth
½ tbsp Lemon juice
Directions
- 1
Pat the chicken dry. Season both sides with a pinch of salt and pepper, then lightly dust with flour, shaking off the excess.
- 2
Whisk the egg white with the buttermilk in a shallow bowl. In a second bowl, mix the breadcrumbs and grated Parmesan.
- 3
Dip each piece of chicken in the egg mixture, letting the excess drip off, then press into the breadcrumb mixture to coat all over. Set aside on a plate.
- 4
Heat 1 tablespoon butter with the olive oil in a large nonstick skillet over medium-high heat until the butter foams. Add the chicken in a single layer, cover loosely, and cook until golden, 4–5 minutes.
- 5
Flip the chicken, add the remaining 1 tablespoon butter, cover loosely, and cook until the second side is golden and the internal temperature reaches 165°F, about 4–5 minutes more.
- 6
Transfer chicken to a plate. Add the chicken broth and lemon juice to the skillet and simmer, stirring to dissolve browned bits, until slightly reduced, about 2 minutes. Spoon the sauce over the chicken and serve.
Vitamins & minerals
Amounts for 1 serving (189 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 64 μg | 7% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 99 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 1 mg | 15% |
| Potassium | 466 mg | 10% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 294 mg | 42% |
| Zinc | 1 mg | 10% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.2 mg | 8% |
| Selenium | 33 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 13 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 62 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 278 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Lemon Fried Chicken?
One serving of Lemon Fried Chicken (1 serving) has 278 calories, which works out to 147 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Lemon Fried Chicken high in protein?
Yes. It has 30 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Is Lemon Fried Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon Fried Chicken?
325 mg per serving.
How much sugar is in Lemon Fried Chicken?
1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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