Healthy Chicken Recipes

Ingredients:

10 oz skinless boneless chicken
1 breasts,cut into 1/4 thick
1 slices
1 egg white, beaten
3 tbsp plain dried bread crumbs
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves
1/4 tsp salt
1/4 tsp black pepper
2 tsp unsalted butter (stick
1 margarine may be substituted
1 increase fat selection to 1
1 and reduce optional calories
1 to 15)
2 tsp peanut oil
1/2 cup low-sodium chicken broth
2 tbsp (1 fl. oz.) dry white wine
2 tbsp fresh lemon juice
1 tbsp rinsed drained capers
1 tbsp minced fresh flat-leaf
1 parsley
1 lemon slices to garnish

Instructions:

In medium bowl, combine chicken and egg white, tossing well to coat
thoroughly; set aside.

In gallon-size sealable plastic bag, combine bread crumbs, thyme,
oregano, salt and pepper; seal bag and shake to blend. Add 1 chicken
slice; seal bag and shake to coat. Place coated chicken slice on
large plate; repeat, using remaining chicken slices.

In large skillet, heat butter and oil; when foam subsides, add coated
chicken slices. Cook 1 minute on each side, until golden brown and
cooked through. Transfer chicken to serving platter; keep warm.

To same skillet, add broth, wine, lemon juice and capers; cook over
medium-high heat 2-3 minutes, until reduced to about 1/2 cup. Stir in
parsley; pour mixture over chicken. Serve garnished with lemon slices.

EACH SERVING PROVIDES: 1/2 fat; 2 proteins; 1/4 bread; 30 optional
calories

PER SERVING: 151 calories; 18g proteins; 5g fat; 5g carbohydrate;
27mg calcium; 301 mg sodium; 46mg cholesterol; 0g dietary fiber

Servings: 4