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Title:   Light Fried Chicken

Nutrition facts

Serving Size 1/4 recipe
Amount per serving
Calories 280 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 5g 8%
  Saturated Fat 1.4g 7%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrates 24g 8%
Protein 32g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.

Light Fried Chicken
4 servings
1 pound boneless, skinless chicken breast, cut into 8 pieces and lightly pounded
Coarse salt and cracked black pepper
2 egg whites, beaten
2 tablespoons grated Parmesan
1/4 cup chopped parsley
1 tablespoon finely grated lemon zest (I use a rasp)
1 cup all-purpose flour, for dusting
2 teaspoons extra-virgin olive oil
1 lemon, cut into 8 wedges

Season chicken generously with salt and pepper on both sides. Place egg whites in a shallow dish or plate. Whisk in cheese, parsley, and lemon zest. Dredge each chicken piece through the egg mixture, shaking off excess, and set in flour. Shake the plate so chicken pieces get coated, turn chicken over and repeat. Shake off all of the excess flour. Lay on a cookie sheet lined with parchment and set next to stove.
Heat oil in a 12-inch non-stick pan over medium high heat. When hot but not smoking, add chicken and cook, turning once, until golden and cooked through, about 2 minutes per side. Serve with lemon wedges

Calories 280
Protein 32g
Carbohydrates 24g
Total Fat 5g
Saturated Fat about 1.4g

Submitted By: Kurt Metnak

last edit by blozzom, 10/6/2006 9:49:22 PM

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