Low Fat Chicken Francese
Indulge in the rich flavors of "Low Fat Chicken Francese," a healthier twist on the classic Italian-American dish. This lightened-up version swaps out heavy ingredients for lean chicken breasts, egg whites, and a zesty sauce made with fresh lemon juice, low sodium chicken broth, and a touch of dry white wine. The chicken is pan-seared to golden perfection in just a tablespoon of heart-healthy olive oil and finished in the skillet with a fragrant garlic-lemon sauce. Ready in just 35 minutes, this quick-and-easy recipe is perfect for a weeknight dinner yet elegant enough for entertaining. Garnished with fresh parsley and optional lemon slices, it pairs beautifully with steamed vegetables or a crisp salad for a flavor-packed, guilt-free meal. Healthy, flavorful, and satisfying, this low-fat Chicken Francese is sure to become a family favorite!
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Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup all-purpose flour
- 2 pieces egg whites
- 1 cup low sodium chicken broth
- 0.25 cup fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- 0.25 cup dry white wine
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 piece lemon, thinly sliced (optional for garnish)
Directions
Step 1
Place the chicken breasts on a cutting board and slice each piece in half horizontally to create four thinner cutlets.
Step 2
Season the chicken cutlets with salt and pepper on both sides.
Step 3
Spread the flour on a shallow plate. In a separate shallow bowl, lightly beat the egg whites until frothy.
Step 4
Dredge each chicken cutlet first in the flour, shaking off excess, and then dip into the egg whites to coat completely.
Step 5
In a large non-stick skillet, heat the olive oil over medium heat. Add the chicken cutlets and cook for about 3-4 minutes on each side, or until golden brown and cooked through. Transfer the chicken to a plate and keep warm.
Step 6
In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant.
Step 7
Add the white wine to the pan to deglaze, scraping up any browned bits from the bottom of the skillet, and let it simmer for 1-2 minutes to slightly reduce.
Step 8
Stir in the chicken broth and lemon juice. Bring the mixture to a simmer and allow it to cook for about 3-4 minutes, or until slightly thickened.
Step 9
Return the chicken cutlets to the skillet, turning to coat with the sauce, and allow them to simmer in the sauce for an additional 1-2 minutes to heat through.
Step 10
Garnish the chicken with fresh parsley and lemon slices, if desired, before serving.
Step 11
Serve warm, spooning the sauce over the chicken as desired.
Nutrition Facts
| Serving size | (880.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1044.0 |
| Total Fat 27.5g | 0% |
| Saturated Fat 5.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 295.8mg | 0% |
| Sodium 2112.3mg | 0% |
| Total Carbohydrate 58.7g | 0% |
| Dietary Fiber 3.0g | 0% |
| Total Sugars 3.9g | |
| Protein 125.6g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 112.6mg | 0% |
| Iron 7.8mg | 0% |
| Potassium 1498.2mg | 0% |
Source of Calories