Sauteed Chicken Breasts With Lemon Sauce

Recipe Ingredients

1/2 teaspoon	2.5ml	Salt - (optional)
1/4 cup	15g / 0.5oz	Cornmeal
1/4 cup	15g / 0.5oz	Crushed cornflakes
1/4 cup	36g / 1.3oz	Dry bread crumbs
1/4 cup	15g / 0.5oz	Flour
1 teaspoon	5ml	Thyme
1 teaspoon	5ml	Freshly-ground black pepper
1 teaspoon	5ml	Onion powder
1/2 teaspoon	2.5ml	Granulated garlic
1/2 teaspoon	2.5ml	Celery seed
1 teaspoon	5ml	Oregano
3		Boneless skinless chicken breasts - halved
1/2 cup	55g / 1.9oz	Egg substitute - mixed with
1/4 cup	59ml	Water
2 tablespoons	30ml	Canola oil
1 tablespoon	15ml	Butter
2 tablespoons	30ml	Flour
1 cup	237ml	Low-sodium chicken broth - boiling
1/2 teaspoon	2.5ml	Salt - (optional)
		Freshly-ground black pepper - to taste
2 tablespoons	30ml	Chopped fresh chives
		Juice of 1 lemon

Recipe Instructions

Mix first 9 ingredients together in dish or zippered plastic bag. Dip chicken breasts in egg substitute mixture, then in coating.

Heat oil in nonstick skillet. Add chicken and saute until browned, about 10 minutes. Cover, lower heat, and simmer 15 minutes, or until breasts resist the pressure of a fingertip.

Meanwhile, melt butter in small saucepan. Add flour and cook, stirring, 2 to 3 minutes. Remove from heat and pour in boiling broth. Beat with wire whisk to prevent lumping. Return to heat and cook, stirring, until thickened. Add salt, pepper, chives, and lemon juice. Serve with chicken.

This recipe yields 6 servings. Serving size: 1/6 recipe.

Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Fat, 1 Starch.

Nutrition Facts: Calories 293; Calories from Fat 90; Total Fat 10g; Saturated Fat 2g; Cholesterol 78mg; Sodium 532mg; Without Added Salt 176mg; Carbohydrate 19g; Dietary Fiber 1g; Sugars 1g; Protein 31g.

Source:
American Diabetes Association at http://www.diabetes.org

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.