- 4
- 15 mins
- 14 mins
Ingredients
- 4 (4 oz each) chicken breasts, boneless, skinless (1 pound total), see prep tip
- A little salt and pepper
- 1 tablespoon flour
- 1 egg white (1/8 cup)
- 1 tablespoon fat-free milk
- 1/2 cup bread crumbs, I used Panko bread crumbs, see shopping tip
- 2 tablespoons Parmesan cheese, grated
- 2 tablespoons reduced-fat butter or Smart Balance Light, divided
- 1 teaspoon olive oil
- 2 tablespoons fresh lemon juice
- 1/2 cup white wine or reduced-sodium chicken broth, see shopping tip
Preparation
Step 1
1. Place the chicken breasts on a plate. Season chicken with a little salt and pepper and lightly dust with flour.
2. Beat the egg white with milk in a shallow bowl. Toss breadcrumbs and Parmesan cheese together in another shallow bowl.
3. Dip each piece of chicken in egg white mixture, coating both
and dredge in bread crumb/Parmesan mixture and set aside. Continue with the rest of the chicken.
4. Coat a large nonstick pan with cooking spray. Add 1 tablespoon butter and 1 teaspoon olive oil and melt over medium-high heat. Add the 4 breaded chicken breasts, cover pan and cook for 4-5 minutes until browned and crispy. Turn chicken over, add remaining tablespoon butter to pan and swirl around to melt. Cover pan, turn heat down to medium and continue to cook for 4-5 minutes until browned and cooked through. Remove chicken to a serving plate.
5. Add the wine and lemon juice to the pan and heat for about 2 minutes over medium heat until pan sauce is slightly reduced.
6. Pour sauce over chicken and serve.
Makes 4 servings. Each serving 1 chicken breast
Weight Watchers (old points) 4
Weight Watchers POINTS PLUS 4
SKINNY FACTS: for 1 (4 oz) fried chicken breast with sauce
204 calories, 5g fat, 2mg chol, 26g protein, 7g carbs, 0g fiber, 252mg sod, 0g sugar
FAT FACTS: for 1 KFC’S CRISPY FRIED CHICKEN breast
470 calories, 28g fat, 25g carb, 31g protein, 1g fiber, 930mg sodium, 5g sugar