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    Chicken Francais


    Source of Recipe


    cookinglight.com


    3/4 cup egg substitute
    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)

    NUTRITION PER SERVING
    CALORIES 211 (30% from fat); FAT 7g (sat 3g, mono 2.7g, poly 0.7g); PROTEIN 30.3g; CARB 5g; FIBER 0.2g; CHOL 76mg; IRON 1.6mg; SODIUM 269mg; CALC 70mg;



 

 

 


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