Zesty Italian Chicken

 Recipe
This appetizing entrée clocks in at less than 300 calories and is certain to cure your chicken cravings.

Yield:

Makes 4 servings (serving size: 1 chicken breast, 2 tablespoons sauce)

Nutritional Information

Calories 258
Fat 9 g
Satfat 2 g
Monofat 4 g
Polyfat 1 g
Protein 36 g
Carbohydrate 7 g
Fiber 1 g
Cholesterol 94 mg
Iron 2 mg
Sodium 203 mg
Calcium 51 mg

Ingredients

Chicken:
4 tablespoons all-purpose flour
1 teaspoon dried Italian seasoning
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon extra-virgin olive oil
Sauce:
3 garlic cloves, minced
1/4 cup fat-free, less-sodium chicken broth (or water)
Zest and juice of 1/2 lemon
1/4 cup reduced-fat Italian dressing
1 tablespoon chopped fresh flat-leaf parsley

Preparation

1. Preheat oven to 350°.

2. Combine flour, Italian seasoning, and pepper in a bowl.

3. Dry the chicken breasts with a paper towel, then dredge them in the flour mixture. Pat off excess flour.

4. Heat olive oil in a large skillet over medium-high heat; add chicken breasts and cook 3 minutes on each side or until golden brown.

5. Remove chicken from the skillet and place in an ovenproof dish. Bake 10-12 minutes.

6. About 3 minutes before the chicken is done, make the sauce. Reheat skillet over medium heat, add garlic, and sauté 1 minute. Add the broth and simmer until reduced by half. Add the lemon zest, juice, and dressing; cook another minute. Add the parsley and remove from heat.

7. Remove the chicken breasts from the oven. Spoon sauce over chicken and serve.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Monica Bhide,

September 2006
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