serves two (2g fiber/servings)
2 boneless skinless chicken breasts
1 egg white
2 tablespoons rice flour
1 tablespoon freshly grated parmesan cheese
1 tablespoon chopped italian parsley
Dash of salt and pepper
1 teaspoon olive oil
Juice of 1/2 lemon
1/4 cup white wine or chicken stock
Preheat oven to 450F Place chicken in between sheets of plastic wrap or wax paper and pound with smooth side of meat mallet. This helps to tenderize the chicken; 1/4 inch in thickness is fine. Set aside.
Lightly beat egg white in a medium-size bowl. Add rice flour, parmesan, parsley, salt, and pepper. Coat chicken evenly.
Heat oil in a medium-size ovenproof skillet. Brown chicken (3 minutes) on each side. Remove chicken and set aside. Add the juice of 1/2 lemon and wine (or stock) to pan, making sure to incorporate the bits in the pan with the liquids. Let this reduce slightly, add back the chicken, and bake for 20 minutes.
Brenda's Tips: This dish is so good with some greens, like kale or collards, sauteed in a pan.
Nutrition Facts: Serving size, 1 breast-calories 357, fiber 2g, protein 44g, fat 5g, saturated fat 1g, carbohydrate 25g, cholesterol 71g, sodium 372mg, sugars 2g.
No comments:
Post a Comment