Baked Lemon Chicken
1 chicken breast (1 large usually is enough protein for both of us)
sprig of rosemary (chopped)
1/2 lemon (juice and zest)
tiny splash of olive oil
small amount of stock (about 1/8 cup)
Rub the chicken with the pepper, rosemary, lemon juice and zest and olive oil. (you can add salt if you prefer but I don't think it needs it)
Sear the chicken breast in a pan so both sides are sealed and add the stock, bake in 180c oven for about 10mins until cooked.
I usually like this with ratatouille.
Freeze commercial or homemade stock in icecube trays (the silicon ones work best). When you need to cook onions/garlic/other vegies in oil, use a cube or two of stock. It still cooks the ingredients without sticking and eliminates another source of fat in the form of the oil you'd normally use and taste wise at the end you won't notice the difference. Just reduce your pan heat a little otherwise it will evaporate before you finish frying.