Herbed lemon chicken
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 10 | ounces | Skinless boneless chicken |
| Breasts,cut into 1/4\" thick | ||
| Slices | ||
| 1 | Egg white, beaten | |
| 3 | tablespoons | Plain dried bread crumbs |
| ¼ | teaspoon | Dried thyme leaves |
| ¼ | teaspoon | Dried oregano leaves |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Black pepper |
| 2 | teaspoons | Unsalted butter (stick |
| Margarine may be substituted | ||
| Increase fat selection to 1 | ||
| And reduce optional calories | ||
| To 15) | ||
| 2 | teaspoons | Peanut oil |
| ½ | cup | Low-sodium chicken broth |
| 2 | tablespoons | (1 fl. oz.) dry white wine |
| 2 | tablespoons | Fresh lemon juice |
| 1 | tablespoon | Rinsed drained capers |
| 1 | tablespoon | Minced fresh flat-leaf |
| Parsley | ||
| Lemon slices to garnish | ||
Directions
In medium bowl, combine chicken and egg white, tossing well to coat thoroughly; set aside.
In gallon-size sealable plastic bag, combine bread crumbs, thyme, oregano, salt and pepper; seal bag and shake to blend. Add 1 chicken slice; seal bag and shake to coat. Place coated chicken slice on large plate; repeat, using remaining chicken slices.
In large skillet, heat butter and oil; when foam subsides, add coated chicken slices. Cook 1 minute on each side, until golden brown and cooked through. Transfer chicken to serving platter; keep warm.
To same skillet, add broth, wine, lemon juice and capers; cook over medium-high heat 2-3 minutes, until reduced to about ½ cup. Stir in parsley; pour mixture over chicken. Serve garnished with lemon slices.
EACH SERVING PROVIDES: ½ fat; 2 proteins; ¼ bread; 30 optional calories
PER SERVING: 151 calories; 18g proteins; 5g fat; 5g carbohydrate; 27mg calcium; 301 mg sodium; 46mg cholesterol; 0g dietary fiber