A lemon ‘butter’ PCOS-friendly chicken crowd-pleaser.
Chicken Français
Description
This breaded chicken delight is adapted from the traditional chicken français recipe that features butter, lemon, white wine, whole eggs, and white flour for dredging. We've substituted ghee, chicken broth, egg whites, and ground oat bran to lower the calories as well as the glycemic index. So, you can enjoy this traditional French dish with zero guilt. The key to perfectly cooked chicken is pounding all the breasts to the same thickness. You can use that tip anytime. xxoo
Ingredients
Instructions
-
Combine first 8 ingredients in a shallow dish.
-
Place each chicken breast half between 2 sheets of plastic wrap, and pound to ¼-inch thickness using a meat mallet or rolling pin. Dredge chicken in oat bran, and dip in the egg white mixture.
-
Heat ½ teaspoon oil in a large nonstick skillet coated with cooking spray over medium heat. Add 4 chicken breast halves; cook 4 minutes on each side or until done. Remove chicken from pan; keep warm. Wipe the drippings from the pan with a paper towel. Repeat the procedure with ½ teaspoons oil and the remaining chicken.
-
Melt ghee in the pan; add ¼ cup chicken broth and 3 tablespoons juice. Bring to a boil; cook for 10 seconds. Serve immediately over chicken.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 534kcal
- % Daily Value *
- Total Fat 18g28%
- Saturated Fat 6g30%
- Cholesterol 207mg69%
- Sodium 545mg23%
- Potassium 747mg22%
- Total Carbohydrate 9g3%
- Dietary Fiber 2g8%
- Sugars 1g
- Protein 79g158%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
PCOS Nutrition, PCOS meal plan, PCOS recipes, PCOS recipe ideas, free recipes for PCOS, PCOS-friendly meal, Low-GI meal, pre-diabetes-friendly food, eating for fat loss with PCOS, weight loss with PCOS, nutrition for PCOS, healthy PCOS diet,
