Try This! (Chicken Français)

While I am always sorry to see the holidays go, I really enjoy the beginning of January. It is a brand new year and in some ways it is nice to return to the routine.  One of the most satifsying (and difficult) habits to resume in the new year is healthy eating.  While I do try to pay attention to nutrition all year long, I’d be lying if I said I don’t enjoy my fair share of holidays treats.

Today’s recipe is an old favorite of mine which is a great way to get back to healthy eating. It is one of those rare dishes that tastes much more decadent than it is. It is also one of the only boneless, skinless, chicken breast recipes that I actually like. I’m a dark meat girl, but the white meat is so good for you. 

While this recipe does use some butter and parmesan cheese, it is just enough to give it good flavor. It is actually a pretty quick and easy weeknight dish. The hardest part is pounding the chicken breasts, but I like that part. You can serve this with roasted veggies and you can add a nice healthy starch if you’re not doing the low-carb thing. My notes are in brackets.

Chicken Français
Cooking Light, January 2001

Our Test Kitchens staff loved the subtle hint of lemon in the sauce of this classic French favorite. For a more pronounced lemon flavor, try serving with lemon slices.

3/4 cup egg substitute [I use 2 eggs, beaten]
1/4 cup (1 ounce) grated fresh 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
Cooking spray
2 tablespoons butter
1/4 cup dry white wine
3 tablespoons fresh lemon juice

Combine first 8 ingredients in a shallow dish.

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.

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.

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.

Yield:  8 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

CALORIES 211 (30% from fat); FAT 7g (sat 3g,mono 2.7g,poly 0.7g); IRON 1.6mg; CHOLESTEROL 76mg; CALCIUM 70mg; CARBOHYDRATE 5g; SODIUM 269mg; PROTEIN 30.3g; FIBER 0.2g

Cooking Light, JANUARY 2001

What are you favorite healthy” jump start” recipes? How do you get back to healthy habits? What kinds of recipes would you like for me to share?

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1 Comment (+add yours?)

  1. Jill K.
    Jan 09, 2012 @ 09:52:25

    This is one of my most favorite CL recipes ever. I haven’t made it in a long time though — thanks for the reminder.

    Reply

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