This appetizing entrée clocks in at less than 300 calories and is certain to cure your chicken cravings.
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
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
How to Make It
Preheat oven to 350°.
Combine flour, Italian seasoning, and pepper in a bowl.
Dry the chicken breasts with a paper towel, then dredge them in the flour mixture. Pat off excess flour.
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.
Remove chicken from the skillet and place in an ovenproof dish. Bake 10-12 minutes.
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.
Remove the chicken breasts from the oven. Spoon sauce over chicken and serve.
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