Low Fat Chicken Francese
Delight in the vibrant flavors of our Low Fat Chicken Francese, a healthier twist on the classic Italian-American favorite. This lightened-up recipe retains all the zesty charm of the original, featuring tender chicken breasts lightly coated in flour and frothy egg whites, then pan-seared to golden perfection. A bright and tangy sauce made with fresh lemon juice, low-sodium chicken broth, and a splash of dry white wine adds layers of flavor without excess fat. With just a hint of garlic and a sprinkle of fresh parsley to finish, this quick and easy weeknight meal is both elegant and guilt-free. Serve it warm with a drizzle of the luscious sauce, and savor every bite of this low-calorie delight!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.5 cup all-purpose flour
- 2 pieces egg whites
- 1 cup low sodium chicken broth
- 0.25 cup fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic, minced
- 0.25 cup dry white wine
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 piece lemon, thinly sliced (optional for garnish)
Instructions
Place the chicken breasts on a cutting board and slice each piece in half horizontally to create four thinner cutlets.
Season the chicken cutlets with salt and pepper on both sides.
Spread the flour on a shallow plate. In a separate shallow bowl, lightly beat the egg whites until frothy.
Dredge each chicken cutlet first in the flour, shaking off excess, and then dip into the egg whites to coat completely.
In a large non-stick skillet, heat the olive oil over medium heat. Add the chicken cutlets and cook for about 3-4 minutes on each side, or until golden brown and cooked through. Transfer the chicken to a plate and keep warm.
In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant.
Add the white wine to the pan to deglaze, scraping up any browned bits from the bottom of the skillet, and let it simmer for 1-2 minutes to slightly reduce.
Stir in the chicken broth and lemon juice. Bring the mixture to a simmer and allow it to cook for about 3-4 minutes, or until slightly thickened.
Return the chicken cutlets to the skillet, turning to coat with the sauce, and allow them to simmer in the sauce for an additional 1-2 minutes to heat through.
Garnish the chicken with fresh parsley and lemon slices, if desired, before serving.
Serve warm, spooning the sauce over the chicken as desired.
Nutrition Facts
Calories |
1044 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2112 mg | 92% | |
| Total Carbohydrate | 58.7 g | 21% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 3.9 g | ||
| Protein | 125.6 g | 251% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1498 mg | 32% | |
*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.
