Dear Jeanne: There is a ridiculous amount of olive oil in this, but it seems like it takes that much to cook the chicken. Is there another way?
— Marilyn, San Francisco
Dear Marilyn: I find that the breading on chicken always soaks up so much fat when you saute it that it turns out so much better if you bake it. The breading comes out evenly crisp and does not require all the fat.
These thin breasts will cook very quickly, so watch them carefully so they don't dry out.
1 pound boneless chicken breasts
Salt and pepper
3 eggs, beaten
1/3 cup olive oil
1 stick butter, divided use
1/2 cup white wine
1 clove garlic
Juice of 1 lemon
1. Lightly pound the chicken breasts.
2. In a bowl, combine the salt, pepper and flour. Dip the chicken in the flour, then in the eggs and finally in the breadcrumbs.
3. In a skillet, heat the olive oil and 1 tablespoon of the butter, and brown the chicken over medium-high heat.
4. In a separate skillet, add the remaining butter, the wine, garlic, lemon and parsley, and bring to a boil. Pour the sauce over the chicken.
Makes 4 servings.
REDUCED-FAT CHICKEN FRANCESE
1 pound boneless, skinless chicken breasts
11/2 cups Panko breadcrumbs
3 cloves (11/2 teaspoons) garlic, pressed or minced, divided use
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup egg substitute or egg whites, mixed with 1 tablespoon water
1 tablespoon butter
1/2 cup white wine or chicken broth or stock
1 teaspoon cornstarch
1/2 cup nonfat chicken broth
4 tablespoons fresh lemon juice
1/4 cup fresh chopped parsley
Thinly sliced lemons, for garnish (optional)
1. Preheat the oven to 375 F. Spray a baking pan with nonstick cooking spray. Set aside.
2. Pound the chicken breasts to about 1/2 inch thick. Combine the breadcrumbs with 1 clove (1/2 teaspoon) of the minced garlic, the salt and the pepper. Dip the chicken in the egg substitute or egg whites, then roll them in the breadcrumbs. Place on the pan and spray with nonstick cooking spray. Bake for 10 minutes. Turn the chicken over, spray again and cook for another 10 minutes, or until they are no longer pink inside.
3. In a nonstick skillet, melt the butter and saute the remaining 2 cloves (1 teaspoon) of garlic. Add the white wine or chicken broth and bring to a boil. Add the cornstarch to the chicken broth, then add to the wine and bring to a boil. Add the lemon juice and parsley, and pour over the cooked chicken. Garnish with thinly sliced lemons, if desired.
Makes 4 servings.
Each serving contains approximately: Original Recipe: 771 calories; 47 g fat; 288 mg cholesterol; 2,089 mg sodium; 46 g carbohydrates; 39 g protein; 3 g fiber. Revised Recipe: 271 calories; 5 g fat; 74 mg cholesterol; 497 mg sodium; 21 g carbohydrates; 33 g protein; negligible fiber.
Send your recipe for revision to:
Cook It Light
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La Jolla, CA 92038
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© King Features Syndicate Inc.
Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). For more information, you can go to her website, jeannejones.com.
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