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.

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About the Author

Diane Lofshult

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, California. Reach her at lofshult@roadrunner.com.