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Healthy Chicken Francese Recipe

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09.30.14
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Bite it! HG's Fancy Chicken Francese
HG's Fancy Chicken Francese

We're So Francese...
You Already Know...

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

Serving Size: entire recipe
Calories: 318
Fat: 8.5g
Sodium: 740mg
Carbs: 18g
Fiber: 5g
Sugars: 1g
Protein: 38g

PointsPlus® value 7*

Fight it! Chicken Francese, Average
Chicken Francese, Average

Pardon Your Francese!

Chicken Francese is a classic entrée commonly served at Italian-American restaurants, using French techniques. Hence the name, which basically translates to "in the French style." And while that French style is really yummy -- the sauce is made from wine and butter -- it's not exactly the most nutritious choice, especially if it comes with a big pile of pasta, as it often does. Factor in the eggs and flour that nice lean chicken breast is dredged in, and the calories add up pretty fast. Time for an HG swap-a-roo! Egg substitute for the dredging, light butter for the sauce, and our beloved tofu shirataki noodles as the pasta swap. As the French would say, voilà... and as the Italians would say, mangia!

Serving Size: 1 entrée
Calories: 700
Fat: 38.5g
Sodium: 818mg
Carbs: 41g
Fiber: 2g
Sugars: 2.5g
Protein: 38g

PointsPlus® value 18*

 
 

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CHEW ON THIS:

Today, September 30th, is National Chewing Gum Day. Have you tried that Extra Seasonal Edition Pumpkin Spice Gum yet? Just chew it!

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

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