Zesty Italian Chicken

2 Ratings
  • 5 0
  • 4 0
  • 3 1
  • 2 1
  • 1 0

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

By Monica Bhide
Recipe by Health September 2006

Gallery

Credit: Quentin Bacon

Recipe Summary

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

Directions

  • Preheat oven to 350°.

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  • 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.

Chef's Notes

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.

Nutrition Facts

Per Serving:
258 calories; fat 9g; saturated fat 2g; mono fat 4g; poly fat 1g; protein 36g; carbohydrates 7g; fiber 1g; cholesterol 94mg; iron 2mg; sodium 203mg; calcium 51mg.
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