Centegra Healthy Living Institute
877-CENTEGRA (877-236-8347)

Chicken Francais

Ingredients

  • 3/4 cup egg substitute
  • 1/4 cup grated parmesan  cheese
  • 1/4 cup chopped fresh parsley
  • 1/4 cup dry white wine
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/8 teaspoon hot pepper sauce
  • 3 garlic cloves, minced
  • 8 (4-ounce) skinless, boneless chicken breast halves
  • 1/4 cup all-purpose flour
  • 1 tablespoon olive oil, divided
  • 2 tablespoons butter
  • 1/4 cup dry white wine
  • 3 tablespoons fresh lemon juice

Preparation

  1. Combine first 8 ingredients in a shallow dish.
  2. Place each chicken breast half between 2 sheets of plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Dredge chicken in flour, and dip in the egg substitute mixture.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium heat. Add 4 chicken breast halves; cook 4 minutes on each side or until done. Remove chicken from pan; keep warm. Wipe the drippings from pan with a paper towel. Repeat the procedure with 1 1/2 teaspoons oil and the remaining chicken.
  4. Melt butter in pan; add 1/4 cup wine and 3 tablespoons juice. Bring to a boil; cook for 10 seconds. Serve immediately over chicken.

 

Nutrition (makes 8 servings) per serving: 265 calories, 9 g fat, 3 g saturated fat, 38 g protein, 5 g carb, 280 mg sodium

Recipe from cookinglight.com

If you’d like to learn more about heart healthy eating, including even more tips to eating healthy when dining out, schedule an appointment with a registered dietitian at the Centegra Healthy Living Institute by calling 877-CENTEGRA (236-8347).

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