Healthy Chicken Francaise
Elevate your weeknight dinner routine with this Healthy Chicken Francaise, a lightened-up twist on the classic French-American dish. Perfectly tender, golden-brown chicken breasts are coated in whole wheat flour and a protein-rich egg mixture, then simmered in a zesty lemon-garlic sauce made with low-sodium chicken broth and fresh parsley. This flavorful recipe swaps heavy cream and butter for heart-healthy olive oil and unsweetened almond milk, keeping it both wholesome and delicious. Ready in just 35 minutes, this easy yet elegant dish is ideal for busy evenings or a dinner party centerpiece. Serve it alongside steamed vegetables or fluffy quinoa for a nutritious, restaurant-worthy meal that’s sure to impress.
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Recipe Information
Ingredients
- 4 Boneless skinless chicken breasts
- 0.5 cup Whole wheat flour
- 2 Eggs
- 2 tablespoons Unsweetened almond milk
- 1 teaspoon Salt
- 1 teaspoon Freshly ground black pepper
- 2 tablespoons Olive oil
- 1 cup Low-sodium chicken broth
- 3 tablespoons Fresh lemon juice
- 2 cloves Garlic, minced
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Capers (optional)
- 1 teaspoon Cornstarch
- 2 teaspoons Water
Instructions
Slice the chicken breasts in half lengthwise to create 4 thinner pieces. Season both sides with salt and pepper.
Dredge the chicken in whole wheat flour, shaking off any excess.
In a shallow bowl, whisk together the eggs and almond milk.
Heat 1 tablespoon olive oil in a large skillet over medium heat.
Dip each floured chicken piece into the egg mixture, letting any excess drip off, and place them carefully into the skillet. Cook for 3-4 minutes per side or until golden and cooked through. Cook in batches if necessary, adding more oil if needed. Set chicken aside on a plate.
Using the same skillet, lower the heat to medium. Add minced garlic and sauté for 30 seconds until fragrant.
Pour in the chicken broth and lemon juice, scraping up any browned bits from the skillet. Bring to a simmer.
In a small bowl, mix the cornstarch and water to form a slurry. Add this to the skillet to slightly thicken the sauce.
Stir in the parsley and capers (if using). Adjust taste with additional salt and pepper if needed.
Return the cooked chicken to the skillet, spooning the sauce over the top, and allow it to warm for 2 minutes.
Serve immediately, garnished with extra parsley if desired. Pair with steamed vegetables or quinoa for a complete meal.
Nutrition Facts
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 178 mg | 59% | |
| Sodium | 666 mg | 29% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 0.5 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 59 mg | 5% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 395 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
