Healthy Chicken Francese is our latest attempt at creating some delicious meals that are easy to make and easy on both your palate and your health, not to mention light on your waistline and pocketbook.
Healthy Chicken Francese
served over baked spaghetti squash
In our version of chicken francese there isn’t a drop of butter. We chose to use fresh ingredients like lemon and Italian parsley. By doing this, the vibrant tastes of these fresh ingredients pave the way for a delicious and healthy meal for your whole family to enjoy.
The Star Ingredients of this Healthy Chicken Francese:
Lean chicken tenderloin
Low sodium chicken broth
We put this healthy chicken francese together very quickly during the work week. It is simple, fast and very tasty as well as a wonderful meal for just two, or for when you have company over.
Traditionally, chicken francese would be served with some sort of pasta. However, in an attempt to watch what we eat and to be healthier, we paired this with baked spaghetti squash. Believe it or not, because the spaghetti squash has a somewhat sweet flavor from being baked, we did not have to add any additional fat like butter or oil nor did we add any salt. I can honestly say that we did not miss pasta at all with this healthy chicken francese. Give it a try and let us know your thoughts! -Scott
Healthy Chicken Francese
- 6 chicken tenderloins
- 1/2 cup flour may substitute almond flour for a glute free option
- 1 pinch salt
- 1/2 tsp ground pepper
- 3/4 cup egg substitute
- 1 egg
- 2 tbsp olive oil extra virgin
- 1/2 lemon with rind, sliced in thin rounds
- 1/2 cup white wine sweet
- 1 cup low sodium chicken broth
- 1/2 lemon juiced
- 1 tbsp flour
- 1/4 cup parsley flat leaf (Italian) variety, chopped
Place tenderloins between two layers of parchment paper and pound flat, using either the flat side of a meat mallet or a small cast iron skillet. Pound to a thickness of about 1/4 inch. In a medium size bowl, combine flour with salt and pepper. In a separate bowl combine egg substitute and egg. Mix well.
Place a large skillet over medium high heat and add the olive oil. Dredge both sides of each tenderloin first in the flour mixture and then in the egg bowl making sure to coat thoroughly. Once the oil is hot, place three of the tenderloin cutlets in the skillet and sauté on each side until golden brown. (Coat the top of each piece with a bit of olive oil before turning). Remove chicken to warm platter and tent with foil to keep warm. Repeat the process with remaining chicken.
After all the chicken is sautéed and tented on a warm plate, place lemon slices into the same skillet and cook over medium high setting for 2 minutes. Add the broth, wine, and lemon juice and bring to a gentle boil to deglaze the pan. Reduce heat and cook until sauce is reduced. Sprinkle in flour and stir over heat, until slightly thickened.
Return the chicken to the skillet with the sauce and top each tenderloin with lemon slices and simmer for a couple of minutes. Garnish with chopped parsley and serve.
For a gluten-free version, use almond flour for this recipe