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ByNancy Foxon
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This fried chicken is FANTASTIC! I call it gourmet because there’s a lemon and wine sauce drizzled over the chicken, before serving. To keep it skinny, it’s fried in a very small amount of reduced-fat butter and olive oil.Each serving has only 224 calories and 6 grams of fat.A must-try!
Helpful Tips About this Recipe
Food Facts
Panko bread crumbs come from Japan and are typically used to coat foods for frying or sauteing. They’re coarser than most bread crumbs and create a crisper crust.
Shopping Tips
Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.
No need to use expensive wine for this recipe. I always have on hand in my refrigerator a cheap bottle such as Trader Joe’s Charles Shaw Chardonnay. It’s about $3.99 a bottle.
Prep Tips
Today it seems most packaged chicken breasts weigh more than 4 ounces each. If the breast is larger or too thick, slice in half lengthwise through the entire piece to create 2 breasts.
WW Freestyle SmartPoints-3 Blue
WW SmartPoints-5 Green
| SKINNY FACTS: for 1 (4 oz) fried chicken breast with sauce 224 calories, 6g fat, 57mg chol, 28g protein, 7g carbs, 0g fiber, 344mg sod, 0g sugar |
| FACTS: forFreestyle SmartPoints 99 calories, 2g sat. fat, 1g sugar, 2g protein |
Lemony Gourmet Fried Chicken, Skinnyfied
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Prep Time 15 minutes mins
Cook Time 14 minutes mins
Total Time 29 minutes mins
Course Main Course
Cuisine American
Servings 4
Calories 224 kcal
Ingredients
- 4 (4 oz each) chicken breasts, boneless, skinless (1 pound total), see prep tips
- A little salt and pepper
- 1 tablespoon flour
- 1 egg white (1/8 cup)
- 1 tablespoon fat-free milk
- ½ cup bread crumbs, I used Panko bread crumbs, see shopping tips
- 2 tablespoons Parmesan cheese, grated
- 2 tablespoons reduced-fat butter or Smart Balance Light, divided
- 1 teaspoon olive oil
- 2 tablespoons fresh lemon juice
- ½ cup white wine or reduced-sodium chicken broth, see shopping tips
Instructions
Place chicken breasts on a plate. Season chicken with a little salt and pepper and lightly dust with flour.
Beat the egg white with milk in a shallow bowl. Toss breadcrumbs and Parmesan cheese together in another shallow bowl.
Dip each piece of chicken in egg white mixture, coating both sides and dredge in bread crumb/Parmesan mixture and set aside. Continue with the rest of the chicken.
Coat a large nonstick pan with cooking spray. Add 1 tablespoon butter and 1 teaspoon olive oil and melt over medium-high heat. Add the 4 breaded chicken breasts, cover the pan, and cook for 4-5 minutes until browned and crispy. Turn chicken over, add remaining tablespoon butter to pan, and swirl around to melt. Cover pan, turn heat down to medium, and continue to cook for 4-5 minutes until browned and cooked through. Remove chicken to a serving plate.
Add the wine and lemon juice to the pan and heat for about 2 minutes over medium heat until pan sauce is slightly reduced.
Pour sauce over chicken and serve.
Nutrition
Serving: 1breastCalories: 224kcalCarbohydrates: 7gProtein: 28gFat: 6gCholesterol: 57mgSodium: 344mgBlue Smart Points: 3Green Smart Points: 5Plus Points: 5
Tried this recipe?Let me know how it was!
Hi Nancy,
This morning I noticed that comments are no longer listed for your recipes. I always like to check to them to learn what other people say. Are they no longer being listed?Thank you so much for all the wonderful recipes you provide. Just about all of them are “keepers”.
First Jeanne, thanks so much for the kind words! It’s so frustrating and baffling when it comes to the comments. For no apparent reason, one day last week they disappeared. My tech guy is working on getting them back.
Hopefully he’ll figure out the problem soon. Stay tuned!
My best wishes,
NancyHi, Nancy!! Happy New Year’s Eve Day!!!
1st, want to thank you for all you do for us all year. It is so much appreciated!!! Wishing you and yours the very best of a new year.
2nd–I guess I missed this recipe in 2018, but it sounds awesome. Since it is a perfect candidate for the air-fryer, I’m gonna give it try! Wish me luck! -dbThanks so much for the nice message Debbie! Yum…I haven’t tried this recipe in my air fryer. I’d love to hear how it turned out!
All the best to you and your family in 2019,
NancyWe tried this recipe tonight and loved it. It’s a keeper! It’s the first one I’ve tried here. I do have a question. We follow the WW Freestyle plan. We were very confused over the nutrition information. In the skinny facts it gives the calorie count as 224. In the Freestyle points, it says the calories are 99. All of the rest of the nutrition information is different as well. I think I am not understanding something. Can you help?
I’m so happy you enjoyed the first recipe you tried!!!
Since my site is not a WW site, I need to also include the Skinny Facts (complete nutritionals) for each recipe. Happily with WW Freestyle, there are over 200 ingredients that can be subtracted out of the Skinny Facts. That’s why with many recipes these numbers differ like calories, fat and such.I hope this answers your question Jessie!
All the best,
NancyThis recipe sounds delicious! I plan on trying it. Do you think I could do this in the AirFryer instead of frying them? Thank you!
I haven’t tried it in the air fryer. Since you are adding the breaded chicken to a pan and cooking in a lemony sauce. So it’s best made this way, Diane.
Enjoy!
My best,
Nancy
