Chicken Francese

Skinless chicken cutlets, lightly coated in flour and egg, cooked in a white wine lemon sauce. This recipe is great served with pasta.

 

Chicken Francese Lightened Up

Ingredients

• 4 large (32 oz) chicken breast halves, thinly sliced in 3 (12 cutlets total)
• 1/4 cup unbleached flour
• 1/2 cup egg whites, beaten
• 1 large lemon, juice of (about 3 tbsp) or more, to taste
• 1/2 lemon sliced thin
• 1/3 cup white wine
• 15 oz low sodium chicken broth
• cooking spray
• salt and fresh pepper, to taste
• 3 tbsp fresh chopped parsley
• 1 tbsp butter

Method

1. Season the chicken with salt and pepper.
2. Place the flour in a bowl, and the beaten egg whites in another bowl.
3. Heat a very large non stick pan over medium heat.
4. When hot spray with cooking spray to lightly coat the bottom of the pan.
5. Lightly flour chicken, then dip in eggs and add to the hot pan a few at a time.
6. Saute chicken 2-3 minutes on each side.
7. When cooked, transfer onto a plate. Spray the pan again and repeat until all chicken has been cooked.
8. Once all chicken is cooked, place the chicken broth in the bowl with 1 tablespoon of flour and whisk.
9. Add to the pan along with the juice of the lemon, white wine, lemon slices, parsley and butter and simmer over medium heat for about 2 minutes so it reduces slightly and thickens.
10. Turn off heat.
11. Return chicken to the pan to combine with the sauce.
12. Serve immediately.

Serves 6 – Serving Size: 2 cutlets – Nutrition Per Serving
Calories: 216, Fat: 5g, Carbohydrate: 5g, Fibre: 1g, Protein: 38g