Options

Format:
Include:
PRINT
See more

Zesty Italian Chicken

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

Health SEPTEMBER 2006

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

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.

Nutritional Information

Amount per serving
  • Calories: 258
  • Fat: 9g
  • Saturated fat: 2g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1g
  • Protein: 36g
  • Carbohydrate: 7g
  • Fiber: 1g
  • Cholesterol: 94mg
  • Iron: 2mg
  • Sodium: 203mg
  • Calcium: 51mg
advertisement

Go to full version of

Zesty Italian Chicken recipe

advertisement