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.