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Tyler Florence’s Chicken Francese - from WEBMD

Have you ever noticed how popular chicken is with all those Food Network television chefs? I often cruise through the Food Network website looking for some interesting recipes to lighten and I’ve got to say, poultry seems to reign supreme! So I wasn’t that surprised when the recipe that appealed to me from Tyler Florence featured chicken.

The original recipe calls for dredging the chicken breasts in seasoned flour and then in beaten whole eggs. They are then fried in 1/4 cup of oil in a skillet. Instead, I used an egg substitute “with yolk” product that is lower in total fat, saturated fat, and cholesterol than beaten whole eggs (and it’s really easy to use too). I still used olive oil to brown the chicken breast, but I used 2 1/2 tablespoons instead of 4. With a nonstick skillet, this was just the right amount of oil. The original recipe then calls for a lemon sauce to be made in the skillet using all sorts of flavorful ingredients like sliced lemon, white wine, chicken broth, parsley, and a couple tablespoons of butter. I took out the butter completely and switched to a sweeter white wine that wouldn’t need the butter to help mellow the flavor.

These changes cut the calories by 28% and fat, saturated fat, and cholesterol by about 60%.

Nutrition Information per serving: 340 calories, 41 g protein, 19 g carbohydrate, 11 g fat, 2.2 g saturated fat, 6.5 g monounsaturated fat, 1.7 g polyunsaturated fat, 96 mg cholesterol, .6 g fiber, 238 mg sodium. Calories from fat: 29 percent.

Chicken Mac 'n' Cheese From Redbook

Baked macaroni and cheese with chicken makes for a hearty meal, perfect for feeding a large group.

Provencal Chicken from Redbook

Located in the south of France, Provence is known for fresh, Mediterranean flavors like tomatoes, olives, and capers. Serve this herb-rubbed chicken over pasta, rice or couscous, if desired.

Singapore-Style Chicken Fried Rice from Redbook

Curry powder adds extra kick to the classic stir-fry combo of rice, chicken, and vegetables.

Chicken Burgers Milanese from Redbook

Easy to make pan-fried chicken burgers topped with arugula salad on a brioche bun make a perfect gourmet meal in under 30 minutes.

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Meals for week 05/02