Tyler Florence’s Chicken Francese - from WEBMD
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Before AfterCalories 475 340Fat(g) 26 11Saturated Fat (g) 7.5 2.2Cholesterol mg) 217 96Fiber (g) .6 .6Light & Easy Chicken FranceseIngredients: 4 boneless, skinless chicken breasts 3/4 cup unbleached white flour 1/4 teaspoon salt 1/4-1/2 teaspoon black pepper (depending on preference) 1 cup egg substitute “with yolk” (if that product is not available, use 3/4 cup of any type of egg substitute and blend with 1 large egg) 2 tablespoons extra virgin olive oil 1/2 lemon, with rind, cut in thin rounds 1/2 cup sweet white wine 1 cup low sodium chicken broth 1/2 lemon, juiced 1 tablespoon unbleached white flour 1/4 cup chopped flat-leaf parsley (regular parsley can be substituted)
Directions:
1. Lay one chicken breast in between two sheets of wax paper and pound with the flat side of meat mallet until about 1/4-inch thick. Put the flour in a medium bowl and combine with salt and pepper. Place egg substitute or egg mixture in a wide medium bowl.
2. Add a tablespoon of the oil to a nonstick skillet or large frying pan and begin to heat on medium-high. Begin to dredge both sides of each chicken breast in the flour mixture and then dip them in the egg mixture to coat completely. When the oil is hot, add two cutlets to the skillet and cook until underside is golden (about 2 minutes). Coat the top of the chicken cutlets with canola or olive oil cooking spray. Flip chicken over and cook until second side is golden. Remove chicken to a large platter and cover with foil to keep warm.
3. Repeat step #2 with the remaining oil and chicken breasts.
4. When all 4 chicken breasts are keeping warm on the platter, add the lemon slices to the same skillet and cook for 1 to 2 minutes. Pour in the wine, broth, and lemon juice and when the mixture comes to a gentle boil, reduce the heat to a simmer. Continue to cook until the sauce is reduced a little (about 4 minutes total).
5. Blend about 3 tablespoons of the hot liquid with 1 tablespoon of white flour to form a loose paste. Add flour paste to the skillet and whisk into the hot liquid and continue to cook and stir until a nicely thickened smooth sauce forms.
6. Place the chicken back in the skillet with the sauce and place the lemon slices on top of the chicken as the chicken simmers for a couple of minutes. Garnish with chopped parsley right before serving!
Yield: Makes 4 servings
Number of Servings: 1
Recipe submitted by SparkPeople user ULUVTALOVEME04.
1. Lay one chicken breast in between two sheets of wax paper and pound with the flat side of meat mallet until about 1/4-inch thick. Put the flour in a medium bowl and combine with salt and pepper. Place egg substitute or egg mixture in a wide medium bowl.
2. Add a tablespoon of the oil to a nonstick skillet or large frying pan and begin to heat on medium-high. Begin to dredge both sides of each chicken breast in the flour mixture and then dip them in the egg mixture to coat completely. When the oil is hot, add two cutlets to the skillet and cook until underside is golden (about 2 minutes). Coat the top of the chicken cutlets with canola or olive oil cooking spray. Flip chicken over and cook until second side is golden. Remove chicken to a large platter and cover with foil to keep warm.
3. Repeat step #2 with the remaining oil and chicken breasts.
4. When all 4 chicken breasts are keeping warm on the platter, add the lemon slices to the same skillet and cook for 1 to 2 minutes. Pour in the wine, broth, and lemon juice and when the mixture comes to a gentle boil, reduce the heat to a simmer. Continue to cook until the sauce is reduced a little (about 4 minutes total).
5. Blend about 3 tablespoons of the hot liquid with 1 tablespoon of white flour to form a loose paste. Add flour paste to the skillet and whisk into the hot liquid and continue to cook and stir until a nicely thickened smooth sauce forms.
6. Place the chicken back in the skillet with the sauce and place the lemon slices on top of the chicken as the chicken simmers for a couple of minutes. Garnish with chopped parsley right before serving!
Yield: Makes 4 servings
Number of Servings: 1
Recipe submitted by SparkPeople user ULUVTALOVEME04.
Nutritional Info Amount Per Serving
- Calories: 57.8
- Total Fat: 0.2 g
- Cholesterol: 0.0 mg
- Sodium: 0.0 mg
- Total Carbs: 12.7 g
- Dietary Fiber: 0.4 g
- Protein: 0.9 g
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