Heart-Healthy Chicken Francaise
Delightfully tangy and irresistibly light, Heart-Healthy Chicken Francaise is a guilt-free twist on the classic French-inspired dish that’s perfect for clean eating. Featuring tender boneless, skinless chicken breasts coated with whole wheat flour and fluffy egg whites, this healthier version skips the heavy fats without sacrificing flavor. A zesty sauce made with low-sodium chicken broth, fresh lemon juice, and a touch of unsalted butter adds vibrant brightness, while olive oil keeps the preparation heart-friendly. Garnished with fresh parsley and lemon slices, this quick and easy recipe is ready in under 35 minutes, making it a fantastic option for a wholesome weeknight dinner. Whether you're looking for a low-sodium meal or simply aiming to cook with a health-conscious approach, this dish delivers the perfect balance of comforting indulgence and nutritious satisfaction.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup low-sodium chicken broth
- 0.25 cup fresh lemon juice
- 0.5 cup whole wheat flour
- 2 large egg whites
- 2 tablespoons olive oil
- 1 tablespoon unsalted butter
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 lemon lemon slices
Instructions
Pound the chicken breasts to an even thickness using a meat mallet or rolling pin.
Season the chicken with salt and black pepper.
Spread the whole wheat flour on a plate and coat each chicken breast in flour, shaking off any excess.
In a shallow dish, beat the egg whites until frothy.
Dip the floured chicken breasts into the egg whites, ensuring they are fully coated.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add the chicken breasts to the skillet and cook for 3-4 minutes on each side until golden brown and cooked through. Transfer the chicken to a plate and keep warm.
Wipe out the skillet and add the remaining tablespoon of olive oil.
Saute the minced garlic for 1 minute until fragrant, but not browned.
Pour in the chicken broth and lemon juice, bringing to a simmer.
Stir in the unsalted butter until melted, which will help thicken the sauce slightly.
Return the chicken to the skillet, spooning the sauce over the top.
Simmer the chicken in the sauce for 3-4 minutes.
Garnish with fresh parsley and lemon slices.
Serve immediately, spooning extra sauce over the chicken.
Nutrition Facts
Calories |
1798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 18.6 g | 93% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 623 mg | 208% | |
| Sodium | 1298 mg | 56% | |
| Total Carbohydrate | 58.5 g | 21% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 4.8 g | ||
| Protein | 234.5 g | 469% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 154 mg | 12% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2379 mg | 51% | |
*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.
