- 4 (6-ounce) skinless, boneless chicken breast halves
- 1 large egg white
- 2 teaspoons water
- 1/2 cup Italian-seasoned breadcrumbs
- 2 teaspoons olive oil, divided
- 1/2 cup fat-free, less-sodium chicken broth
- 1 tablespoon fresh lemon juice
- calories 265
- caloriesfromfat 0.0 %
- fat 7 g
- satfat 1.4 g
- monofat 3 g
- polyfat 2.1 g
- protein 37.4 g
- carbohydrate 10.5 g
- fiber 0.5 g
- cholesterol 94 mg
- iron 1.9 mg
- sodium 380 mg
- calcium 38 mg
How to Make It
Place chicken between 2 sheets of plastic wrap. Pound to 1/4-inch thickness using a meat mallet or small heavy skillet.
Combine egg white and water in a shallow dish, stirring with a whisk. Place breadcrumbs in another shallow dish. Dip each chicken breast half in egg mixture; dredge in breadcrumbs.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add half of chicken to pan. Cook 3 minutes on each side or until golden. Transfer to a plate; cover and keep warm. Repeat procedure with remaining oil and chicken.
Add broth and lemon juice to pan, stirring to loosen browned bits. Cook, uncovered, over high heat 2 to 3 minutes or until reduced to 1/3 cup. Drizzle sauce over chicken.
Serve with: Pan-Roasted Asparagus and Tomatoes
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