I modified this traditional recipe to try to get it under 250 calories per serving without losing any of the flavour and fullness.
Make this recipe quicker and easier by buying thin chicken cutlets from the grocery store and patting to dry with paper towels.
Ingredients:
- 1 lb boneless, skinless chicken breast
- 1 whole lemon
- 1/4 c all purpose flour
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 4 tsp + 1 Tbsp olive oil
- 1 whole onion, diced
- 1 garlic clove, minced
- 1 c chicken stock
- 1/4 c white wine
- 1/4 c parsley, chopped
Directions:
- Pound the chicken into thin and even pieces. Place on a plate lined with paper towels then cover with more paper towels to dry completely.
- Cut the lemon in half and juice half of it (stick a fork in the meat of the lemon and squeeze, moving the lemon back-and-forth). Slice the other half into round slices.
- Combine flour, salt and pepper on a plate. Dredge the chicken to coat. Set the flour aside.
- Heat 2 tsp olive oil in a large non-stick skillet over medium heat. Add half the chicken and cook 2-4 minutes each side. Set aside on a plate.
- Repeat: Heat 2 tsp olive oil in a large non-stick skillet over medium heat. Add half the chicken and cook 2-4 minutes each side. Set aside on a plate.
- Place remaining 1 Tbsp of olive oil in the pan. Add onion and cook 2-3 minutes. Add garlic and cook for another minute.
- Sprinkle 3 Tbsp of the dredging flour over the onion mixture. Stir in chicken stock, wine, lemon juice and lemon slices.
- Bring to a simmer, add chicken including any juices from the plate they were sitting on.
- Stir in parsley and serve over rice.
Nutritional Information*
- Servings: 4
- Calories: 248
- Total Fat: 10.3 g
- Saturated Fat: 2 g
- Total Carbohydrates: 10.2g
- Dietary Fiber: 1.4 g
- Sugar: 0.7 g
- Protein: 25.7 g
*Nutritional Information estimated using MyFitnessPal
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