We're So Francese...
You Already Know...
Serving Size: entire recipe
Calories: 318
Fat: 8.5g
Sodium: 740mg
Carbs: 18g
Fiber: 5g
Sugars: 1g
Protein: 38g
PointsPlus® value 7*
We took the delicious dish known as chicken Francese, and gave it a serious HG makeover -- pasta and all. Pssst... If you're not into tofu shirataki, try it over spaghetti squash!
Prep: 10 minutes
Cook: 20 minutes
Ingredients:
1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1/4 tsp. onion powder
1/4 tsp. plus 1/8 tsp. garlic powder
1/8 tsp. plus 1 dash each salt and black pepper
2 tbsp. whole-wheat flour
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tsp. reduced-fat Parmesan-style grated cheese
One 5-oz. raw boneless skinless chicken breast cutlet, pounded to 1/4-inch thickness
1/4 cup low-sodium chicken broth
3/4 tsp. cornstarch
2 tbsp. dry white wine
1 1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
3/4 tsp. lemon juice
Directions:
Use a strainer to thoroughly rinse and drain noodles. Roughly cut noodles.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir noodles until moisture has mostly evaporated, about 4 minutes. Remove from heat, and stir in onion powder, 1/4 tsp. garlic powder, and a dash each salt and pepper; mix well. Transfer to a medium-large bowl or plate, and cover to keep warm.
In a wide bowl, season flour with remaining 1/8 tsp. garlic powder. In another wide bowl, mix egg substitute with Parm-style topping.
If needed, clean skillet. Re-spray and bring to medium heat.
Season chicken with remaining 1/8 tsp. each salt and pepper. Pressing firmly, thoroughly coat chicken with the seasoned flour; then coat it with egg mixture. (Yes, flour first!)
Shake chicken to remove excess egg mixture, and place it in the skillet. Cook for about 3 minutes per side, until golden brown and cooked through. Place chicken over the noodles, and re-cover to keep warm.
To make the sauce, combine cornstarch with broth in a small nonstick pot. Stir to dissolve. Add wine, butter, and lemon juice, and stir well. Set heat to medium-low. Stirring frequently, cook until sauce has slightly thickened, about 5 minutes. Pour over chicken and noodles, and enjoy!
MAKES 1 SERVING