Sauteed Chicken Breasts With Lemon Sauce

By á-174942

Ingredients

• 1/2 teaspoon salt (optional)
• 1/4 cup cornmeal
• 1/4 cup crushed cornflakes
• 1/4 cup dry bread crumbs
• 1/4 cup flour
• 1 teaspoon thyme
• 1 teaspoon freshly-ground black pepper
• 1 teaspoon onion powder
• 1/2 teaspoon granulated garlic
• 1/2 teaspoon celery seed
• 1 teaspoon oregano
• 3 boneless skinless chicken breasts halved
• 1/2 cup egg substitute mixed with
• 1/4 cup water
• 2 tablespoon canola oil
• 1 tablespoon butter
• 2 tablespoon flour
• 1 cup low-sodium chicken broth boiling
• 1/2 teaspoon salt (optional)
• Freshly-ground black pepper to taste
• 2 tablespoon chopped fresh chives
• Juice of 1 lemon

Details

Servings 6

Preparation

Step 1

Mix first 9 ingredients together in dish or zippered plastic bag. Dip chicken breasts in egg substitute mixture, then in coating.

Heat oil in nonstick skillet. Add chicken and saute until browned, about 10 minutes. Cover, lower heat, and simmer 15 minutes, or until breasts resist the pressure of a fingertip.

Meanwhile, melt butter in small saucepan. Add flour and cook, stirring, 2 to 3 minutes. Remove from heat and pour in boiling broth. Beat with wire whisk to prevent lumping. Return to heat and cook, stirring, until thickened. Add salt, pepper, chives, and lemon juice. Serve with chicken.

This recipe yields 6 servings. Serving size: 1/6 recipe.

Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Fat, 1 Starch.

Nutrition Facts: Calories 293; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 78mg; Sodium 532mg; Without Added Salt 176mg; Carbohydrate 19g; Dietary Fiber 1g; Sugars 1g; Protein 31g.