Quick & Zesty Italian Chicken Feast

by Diane Lofshult on Mar 01, 2007

This tasty but simple meal can be churned out in less than 30 minutes. Top it over a serving of whole-wheat pasta for a complete dinner that’s ready in no time!

Ingredients for Chicken:

4 tablespoons (tbs) all-purpose flour

1 teaspoon (tsp) dried Italian seasoning

1/4 tsp black pepper

4 (6-ounce) skinless, boneless chicken breast halves

1 tbs extra-virgin olive oil


Ingredients for Sauce:

3 garlic cloves, minced

1/4 cup fat-free, low-sodium chicken broth

the zest and juice of 1/2 lemon

1/4 cup reduced-fat Italian salad dressing

1 tbs chopped fresh Italian (flat-leaf) parsley

Preheat oven to 350 degrees. In a bowl, combine flour, Italian seasoning and pepper. Dry chicken breasts using paper towel, dredge them in flour mixture, then pat off excess flour.

Heat olive oil in large skillet over medium-high heat; add chicken breasts and cook 3 minutes on each side until golden brown. Remove breasts from skillet and place in ovenproof dish. Bake 10–12 minutes.

Within 5 minutes of chicken being done, reheat skillet over medium heat, add garlic and sauté 1 minute. Add broth and simmer until reduced by half. Add lemon zest, juice and dressing; cook an additional minute. Add parsley and remove from heat.

Remove chicken breasts from oven. Spoon sauce over each breast and serve. Makes four servings (one breast, 2 tbs sauce per person).

Per Serving: 258 calories; 9 grams (g) fat; 36 g protein; 7 g carbs; 1 g fiber; 94 milligrams (mg) cholesterol; 203 mg sodium.

Source: September 2006 Health.

IDEA Fitness Journal , Volume 4, Issue 3

© 2007 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Diane Lofshult IDEA Author/Presenter

Diane Lofshult is an award-winning freelance author who specializes in nutrition and weight management topics. She is the founder of In Other Words, an editorial consulting firm based in Solana Beach,...

0 Comments

Trending Articles

A Breakdown of Popular Diets

The following chart offers a quick reference to some of the most popular diets. Use it to help you guide clients toward the best eating pla...

Full-Body “Farmhand Fitness”

Several years ago, at the IDEA World Fitness Convention™ session, presenter Michol Dalcourt remarked that young athletes from rural ar...

Making Money With Online Training

Reclining in a beach chair under swaying palm trees and sipping a tropical drink, you turn on your computer and begin your day of work as a ...

Spring Ahead Burpee/Run Combination

Learn from the best! ReebokONE Expert Contributor Nate Helming demonstrates the importance of incorporating burpees in your running routine...

Third Party Labels on Food

Some government agencies use front-of-package pictorial seals or logos. These include the "USDA Organic" seal and the "USDA Process Verified...

Which Side of Your Brain Is Running the Show?

We all like to assume that we’re rational, logical beings who make well-considered decisions based on a careful review of all the available evidence. But authors Chip and Dan Heath liken the rig...

Expert Advice on Opening Your Own Studio

Many fitness professionals dream of designing a studio that reflects their unique perspective and approach to health and fitness—a pla...

Health Benefits of Mediterranean Diet

Crous-Bou, M., et al. 2014. Mediterranean diet and telomere length in Nurses’ Health Study: Population based cohort study. British Med...

Answering the Age-Old Question “So, What Do You Think About This Diet?"

Since there is no one “best” diet, and since adherence to a new eating and exercise plan is the most important predictor of whet...

Exercise: The Miracle Cure-All?

Miracle Cure-All? We know there are many benefits to regular exercise. After sifting through study after study, professors at the Academy o...

Next