Chicken Francese-Lightened Up
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 241.5
- Total Fat: 6.2 g
- Cholesterol: 86.7 mg
- Sodium: 277.0 mg
- Total Carbs: 7.1 g
- Dietary Fiber: 1.1 g
- Protein: 36.8 g
View full nutritional breakdown of Chicken Francese-Lightened Up calories by ingredient
Introduction
Skinless chicken cutlets, lightly coated in flour and egg, cooked in white wine lemon sauce. Skinless chicken cutlets, lightly coated in flour and egg, cooked in white wine lemon sauce.Number of Servings: 6
Ingredients
-
32 oz Tyson boneless, skinless chicken breast (4 large, each thinly sliced into 3 thin cutlets)
0.25 cup Flour - Gold medal all purpose flour
0.5 cup Egg White--All Whites 100% liquid egg whites (beaten)
1 serving Lemon, fresh squeezed, juice of one whole lemon
1 fruit without seeds Lemons
2.64 fl oz White Wine (1/3 cup)
1.875 cup Swanson Chicken Fat Free Chicken Broth Less Sodium (15 oz)
1 tbsp Smart Balance, Smart Balance Light Buttery Spread, Extra Virgin Olive Oil
3 tbsp Parsley
Salt and Pepper to taste
Directions
1. Season chicken with salt and pepper (salt not calculated in sodium).
2. Place 3 tbsp flour in a bowl and the beaten egg whites in another bowl.
3. Heat a very large non-stick pan over medium heat. When pan is hot, lightly spray with non-stick cooking spray to coat the bottom of the pan.
4. Lightly flour each chicken breast, then dip in egg whites, then coat again in flour. Add each chicken breast to the hot pan a few at a time. Saute chicken 2-3 minutes on each side.
5. When cooked, transfer to a plate.
6. Spray pan again and repeat until all chicken breasts are cooked.
7. Put chicken broth into a large bowl. Add 1 tbsp of flour and whisk together.
8. Add chicken broth to pan along with lemon juice, white wine, lemon slices, 2 tbsp parsley, and butter. Simmer over medium heat for about 2-3 minutes so it reduces slightly and thickens. Turn off heat.
9. Return chicken to the pan to combine with the sauce.
10. Serve immediately sprinkling the remaining parsley as garnish.
Serving Size: Makes 12 thin cutlets, serving size 2 thin cutlets per person
Number of Servings: 6
Recipe submitted by SparkPeople user KIZQUIERDO.
2. Place 3 tbsp flour in a bowl and the beaten egg whites in another bowl.
3. Heat a very large non-stick pan over medium heat. When pan is hot, lightly spray with non-stick cooking spray to coat the bottom of the pan.
4. Lightly flour each chicken breast, then dip in egg whites, then coat again in flour. Add each chicken breast to the hot pan a few at a time. Saute chicken 2-3 minutes on each side.
5. When cooked, transfer to a plate.
6. Spray pan again and repeat until all chicken breasts are cooked.
7. Put chicken broth into a large bowl. Add 1 tbsp of flour and whisk together.
8. Add chicken broth to pan along with lemon juice, white wine, lemon slices, 2 tbsp parsley, and butter. Simmer over medium heat for about 2-3 minutes so it reduces slightly and thickens. Turn off heat.
9. Return chicken to the pan to combine with the sauce.
10. Serve immediately sprinkling the remaining parsley as garnish.
Serving Size: Makes 12 thin cutlets, serving size 2 thin cutlets per person
Number of Servings: 6
Recipe submitted by SparkPeople user KIZQUIERDO.