Chicken Français

Health score
2%
Chicken Français
45 min.
8
106kcal

Suggestions


Welcome to a delightful culinary experience with Chicken Français, a dish that perfectly marries simplicity and elegance. This recipe is not only quick to prepare, taking just 45 minutes, but it also serves a generous eight portions, making it ideal for family gatherings or dinner parties. With each serving containing only 106 calories, you can indulge in this flavorful dish without the guilt.

Imagine tender, skinless chicken breast halves, pounded to perfection and coated in a light, crispy exterior. The magic happens when these chicken pieces are sautéed to golden brown in a nonstick skillet, allowing them to retain their juiciness while developing a rich flavor. The finishing touch is a luscious sauce made from butter, dry white wine, and fresh lemon juice, which adds a zesty brightness that elevates the dish to new heights.

What sets Chicken Français apart is its versatility. It can be served as a side dish or as a main course, paired beautifully with a fresh salad or steamed vegetables. The addition of fresh parsley and garlic not only enhances the flavor but also brings a vibrant color to the plate. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress your guests and leave them asking for seconds. So, roll up your sleeves and get ready to create a dish that is as delightful to eat as it is to prepare!

Ingredients

  • tablespoons butter 
  • 0.3 cup wine dry white
  • 0.8 cup egg substitute 
  • 0.3 cup flour all-purpose
  • 0.3 cup parsley fresh chopped
  •  garlic clove minced
  • tablespoons juice of lemon fresh
  • tablespoons juice of lemon fresh
  • tablespoon olive oil divided
  • ounce parmesan fresh grated
  • 0.1 teaspoon hot sauce hot
  • 0.3 teaspoon salt 
  • ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • paper towels
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Combine first 8 ingredients in a shallow dish.
  2. Place each chicken breast half between 2 sheets of plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Dredge chicken in flour, and dip in the egg substitute mixture.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium heat.
  4. Add 4 chicken breast halves; cook 4 minutes on each side or until done.
  5. Remove chicken from pan; keep warm. Wipe the drippings from pan with a paper towel. Repeat the procedure with 1 1/2 teaspoons oil and the remaining chicken.
  6. Melt butter in pan; add 1/4 cup wine and 3 tablespoons juice. Bring to a boil; cook for 10 seconds.
  7. Serve immediately over chicken.

Nutrition Facts

Calories106kcal
Protein28.05%
Fat52.73%
Carbs19.22%

Properties

Glycemic Index
28.63
Glycemic Load
2.34
Inflammation Score
-4
Nutrition Score
6.7282608591992%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.46mg
Hesperetin
1.39mg
Naringenin
0.16mg
Apigenin
4.04mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:106.2kcal
5.31%
Fat:5.95g
9.16%
Saturated Fat:2.72g
16.97%
Carbohydrates:4.88g
1.63%
Net Carbohydrates:4.66g
1.7%
Sugar:0.83g
0.92%
Cholesterol:19.01mg
6.34%
Sodium:216.64mg
9.42%
Alcohol:0.77g
100%
Alcohol %:1.41%
100%
Protein:7.13g
14.25%
Vitamin K:32.24µg
30.71%
Selenium:16.16µg
23.09%
Vitamin B3:1.8mg
9%
Vitamin C:6.8mg
8.25%
Vitamin B6:0.16mg
8.25%
Vitamin B2:0.14mg
8.17%
Phosphorus:80.53mg
8.05%
Calcium:66.45mg
6.64%
Vitamin A:328.73IU
6.57%
Vitamin B5:0.64mg
6.42%
Vitamin E:0.76mg
5.05%
Vitamin B1:0.07mg
4.99%
Iron:0.88mg
4.9%
Folate:16.51µg
4.13%
Potassium:138.65mg
3.96%
Zinc:0.48mg
3.18%
Manganese:0.06mg
3.14%
Magnesium:12.09mg
3.02%
Vitamin D:0.39µg
2.61%
Vitamin B12:0.15µg
2.56%
Copper:0.02mg
1.18%
Source:My Recipes