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Parmesan-Breaded Chicken with Creamy Sage Sauce

Prep time 27 mins
Cook time 20 mins
Other time 10 mins
Yield 4 servings (serving size: 1 chicken breast half and 3 1/2 tablespoons sauce)

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 cup fresh French breadcrumbs
  • 3 tablespoons (3/4 ounce) shredded fresh Parmesan cheese
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon cornstarch
  • 1 large egg white
  • Cooking spray
  • 1 teaspoon olive oil
  • 3 tablespoons minced shallots (about
  • 2 large)
  • 1 tablespoon all-purpose flour
  • 2/3 cup fat-free, less-sodium chicken broth
  • 1/3 cup dry white wine or fat-free, less-sodium chicken broth
  • 1 teaspoon fresh lemon juice
  • 2 teaspoons light stick butter
  • 2 teaspoons chopped fresh sage
  • 1/4 teaspoon salt

Nutrition Information

  • calories 338
  • fat 8.5 g
  • satfat 2.2 g
  • protein 43.6 g
  • carbohydrate 19.4 g
  • cholesterol 105 mg
  • iron 2.0 mg
  • sodium 573 mg
  • caloriesfromfat 23 %
  • fiber 1.1 g
  • calcium 92 mg

How to Make It

  1. Preheat oven to 450°.

  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin.

  3. Combine breadcrumbs and next 4 ingredients in a shallow dish. Combine 1 tablespoon lemon juice, cornstarch, and egg white in another shallow dish. Stir well with a whisk.

  4. Dip each chicken breast half in egg white mixture; dredge in breadcrumb mixture. Place chicken breast halves on a wire rack; let stand 10 minutes. Place a baking sheet in oven to heat while chicken stands.

  5. Coat each chicken breast half well with cooking spray. Remove hot baking sheet from oven; coat with cooking spray. Place chicken breast halves on baking sheet, and bake at 450° for 20 to 25 minutes or until chicken is done.

  6. While chicken bakes, heat oil in a small saucepan over medium-high heat. Add shallots; sauté 2 minutes or until tender. Sprinkle shallots with flour; stir well, and cook 1 minute. Add broth, wine, and 1 teaspoon lemon juice; bring to a boil. Reduce heat, and simmer 2 minutes or until thick, stirring occasionally. Add butter, stirring with a whisk until butter melts. Stir in chopped sage and salt. Serve immediately with chicken breast halves.

Oxmoor House Healthy Eating Collection