I don't know why this is called Chicken Francais, I got the recipe out of a cooking light cookbook and that's what they called it so I'm going with it. Pounding the chicken thin was quite therapeutic and fun. I didn't pound them quite as thin as the recipe told me to but next time I think I might, I can see how it would be nice to have them thinner. The recipe also called for fresh parmesan cheese but all I had was the canned grated so that's what I used. The real stuff certainly tastes different and better though. These were quite good, very mild but tasty. I'll share the broccoli recipe tomorrow.
Chicken Francais
1/3 cup egg substitute
2 tbsp. grated parmesan cheese
2 tbsp. chopped fresh parsley
2 tbsp. white wine
1 tbsp. lemon juice
1/8 tsp. each salt and pepper
1/8 tsp. hot pepper sauce
2 cloves garlic, minced
6 (4 oz) skinless, boneless chicken breast halves
3 tbsp. flour
cooking spray
1 1/2 tbsp. I Can't Believe It's Not Butter, light
3 tbsp white wine
2 tbsp. lemon juice
Combine first 8 ingredients in a bowl. Place each chicken breast halves between 2 sheets of plastic wrap (I used baggies) and pound to a 1/4 in. thickness using a meat mallet or rolling pin. (I didn't pound quite so thin but I can see where it would be nice if they were thinner). Dredge chicken in flour and dip in egg substitute mixture. Place each breast in pan heated with cooking spray. I dumped the rest of the egg mixture over the chicken after I was done. Remove chicken from pan and wipe out pan with paper towel. Melt butter in pan, add 3 tbsp. wine and 2 tbsp. lemon juice, bring to a boil, cook for 10 seconds. Serve over chicken.
Total calories = 900
6 servings = 150 calories per chicken breast
2 chicken breasts + 1/2 cup au gratin potatoes + 1/3 orange broccoli = 504 calorie dinner
Calories calculated from Calorieking.com, some numbers are rounded and approximate.
Chicken Francais
1/3 cup egg substitute
2 tbsp. grated parmesan cheese
2 tbsp. chopped fresh parsley
2 tbsp. white wine
1 tbsp. lemon juice
1/8 tsp. each salt and pepper
1/8 tsp. hot pepper sauce
2 cloves garlic, minced
6 (4 oz) skinless, boneless chicken breast halves
3 tbsp. flour
cooking spray
1 1/2 tbsp. I Can't Believe It's Not Butter, light
3 tbsp white wine
2 tbsp. lemon juice
Combine first 8 ingredients in a bowl. Place each chicken breast halves between 2 sheets of plastic wrap (I used baggies) and pound to a 1/4 in. thickness using a meat mallet or rolling pin. (I didn't pound quite so thin but I can see where it would be nice if they were thinner). Dredge chicken in flour and dip in egg substitute mixture. Place each breast in pan heated with cooking spray. I dumped the rest of the egg mixture over the chicken after I was done. Remove chicken from pan and wipe out pan with paper towel. Melt butter in pan, add 3 tbsp. wine and 2 tbsp. lemon juice, bring to a boil, cook for 10 seconds. Serve over chicken.
Total calories = 900
6 servings = 150 calories per chicken breast
2 chicken breasts + 1/2 cup au gratin potatoes + 1/3 orange broccoli = 504 calorie dinner
Calories calculated from Calorieking.com, some numbers are rounded and approximate.
There's an Italian version of this dish that's called Chicken Francese. In translation, it means French chicken. Not sure why.
ReplyDeleteIt is one of my favorites though...the lemony sauce is delicious. What a great meal.
That chicken sounds wonderful. We don't ever have wine in the house because I don't like it that much, but maybe we'll get a cheap bottle of white for cooking because that looks too good to pass up.
ReplyDeleteAnd I LOVE beating the snot out of meat to make it thin! It's awesome.