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,...


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