Heart-Healthy Chicken Francese
Elevate your dinner game with this *Heart-Healthy Chicken Francese*, a lighter twist on the traditional Italian-American favorite. This recipe features tender, boneless chicken breasts coated in whole wheat flour and fluffy egg whites, delivering a guilt-free crispiness. Simmered in a luscious lemon-garlic sauce made with low-sodium chicken broth and fresh lemon juice, it provides the perfect balance of zesty and savory flavors. A touch of fresh parsley adds vibrant color and brightness, while olive oil keeps things light and heart-smart. With just 35 minutes from start to finish, this easy-to-make dish is perfect for busy weeknights and pairs beautifully with steamed vegetables, whole-grain pasta, or a crisp side salad. Packed with protein and low in sodium, this dish is proof that healthy eating can be delicious! Keywords: healthy chicken recipe, low-sodium Chicken Francese, quick heart-healthy dinner.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup whole wheat flour
- 3 large egg whites
- 1 teaspoon lemon zest
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 0.25 cup fresh lemon juice
- 2 tablespoons fresh parsley
- 2 cloves garlic, minced
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Pound the chicken breasts to an even thickness of about 1/2 inch.
In a shallow dish, combine the whole wheat flour, black pepper, and salt.
In another bowl, beat the egg whites until frothy and add in the lemon zest.
Dip each chicken breast first into the flour mixture, then into the egg white mixture, allowing excess to drip off.
Heat a large non-stick skillet over medium heat and add 1 tablespoon of olive oil. Once heated, add the coated chicken breasts.
Cook the chicken for about 4-5 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining olive oil and sauté the minced garlic until fragrant, about 1 minute.
Add the low-sodium chicken broth and lemon juice to the skillet, scraping any browned bits from the bottom.
Allow the mixture to simmer and reduce by half, about 3-4 minutes.
Return the chicken breasts to the skillet and spoon the sauce over them.
Sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.4 g | 54% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1092 mg | 47% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 8.5 g | 30% | |
| Total Sugars | 3.7 g | ||
| Protein | 129.5 g | 259% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 1465 mg | 31% | |
*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.
