Lemony Gourmet Fried Chicken, Skinnyfied

lemony-fried-chicken

This fried chicken is FANTASTIC! I call it gourmet because there’s a lemon and wine sauce drizzled over the chicken, before serving. To keep it skinny, it’s fried in a very small amount of reduced-fat butter and olive oil. Each serving has only 224 calories, 6 grams of fat and 3 Blue WW Freestyle SmartPoints, and 5 Green. A must try!

Prep Time: 15 minutes
Cook Time: 14 minutes


Ingredients

4 (4 oz each) chicken breasts, boneless, skinless (1 pound total), see prep tips

A little salt and pepper

1 tablespoon flour

1 egg white (1/8 cup)

1 tablespoon fat-free milk

½ cup bread crumbs, I used Panko bread crumbs, see shopping tips

2 tablespoons Parmesan cheese, grated

2 tablespoons reduced-fat butter or Smart Balance Light, divided

1 teaspoon olive oil

2 tablespoons fresh lemon juice

½ cup white wine or reduced-sodium chicken broth, see shopping tips


Instructions

1. Place chicken breasts on a plate. Season chicken with a little salt and pepper and lightly dust with flour.

2. Beat the egg white with milk in a shallow bowl. Toss breadcrumbs and Parmesan cheese together in another shallow bowl.

3. Dip each piece of chicken in egg white mixture, coating both sides and dredge in bread crumb/Parmesan mixture and set aside. Continue with the rest of the chicken.

4. Coat a large nonstick pan with cooking spray. Add 1 tablespoon butter and 1 teaspoon olive oil and melt over medium-high heat. Add the 4 breaded chicken breasts, cover the pan, and cook for 4-5 minutes until browned and crispy. Turn chicken over, add remaining tablespoon butter to pan and swirl around to melt. Cover pan, turn heat down to medium and continue to cook for 4-5 minutes until browned and cooked through. Remove chicken to a serving plate.

5. Add the wine and lemon juice to the pan and heat for about 2 minutes over medium heat until pan sauce is slightly reduced.

6. Pour sauce over chicken and serve.

Makes 4 servings. Each serving, 1 chicken breast


Food Facts

Panko bread crumbs come from Japan and are typically used to coat foods for frying or sauteing. They’re coarser than most bread crumbs and create a crisper crust.


Shopping Tips

Panko bread crumbs are available in most supermarkets in the Asian section. I bought mine at Trader Joe’s.

No need to use expensive wine for this recipe. I always have on hand in my refrigerator a cheap bottle such as Trader Joe’s Charles Shaw Chardonnay. It’s about $3.99 a bottle.


Prep Tips

Today it seems most packaged chicken breasts weigh more than 4 ounces each. If the breast is larger or too thick, slice in half lengthwise through the entire piece to create 2 breasts.


WW Freestyle SmartPoints-
3 Blue
WW SmartPoints-
5 Green
WW POINTS PLUS 
5

SKINNY FACTS: for 1 (4 oz) fried chicken breast with sauce
224 calories, 6g fat, 57mg chol, 28g protein, 7g carbs, 0g fiber, 344mg sod, 0g sugar
FACTS: for Freestyle SmartPoints
99 calories, 2g sat. fat, 1g sugar, 2g protein

Comments

  1. Hi Nancy,
    This morning I noticed that comments are no longer listed for your recipes. I always like to check to them to learn what other people say. Are they no longer being listed?

    Thank you so much for all the wonderful recipes you provide. Just about all of them are “keepers”.

  2. First Jeanne, thanks so much for the kind words! It’s so frustrating and baffling when it comes to the comments. For no apparent reason, one day last week they disappeared. My tech guy is working on getting them back.
    Hopefully he’ll figure out the problem soon. Stay tuned!
    My best wishes,
    Nancy

  3. Hi, Nancy!! Happy New Year’s Eve Day!!!
    1st, want to thank you for all you do for us all year. It is so much appreciated!!! Wishing you and yours the very best of a new year.
    2nd–I guess I missed this recipe in 2018, but it sounds awesome. Since it is a perfect candidate for the air-fryer, I’m gonna give it try! Wish me luck! -db

  4. Thanks so much for the nice message Debbie! Yum…I haven’t tried this recipe in my air fryer. I’d love to hear how it turned out!
    All the best to you and your family in 2019,
    Nancy

  5. We tried this recipe tonight and loved it. It’s a keeper! It’s the first one I’ve tried here. I do have a question. We follow the WW Freestyle plan. We were very confused over the nutrition information. In the skinny facts it gives the calorie count as 224. In the Freestyle points, it says the calories are 99. All of the rest of the nutrition information is different as well. I think I am not understanding something. Can you help?

  6. I’m so happy you enjoyed the first recipe you tried!!!
    Since my site is not a WW site, I need to also include the Skinny Facts (complete nutritionals) for each recipe. Happily with WW Freestyle, there are over 200 ingredients that can be subtracted out of the Skinny Facts. That’s why with many recipes these numbers differ like calories, fat and such.

    I hope this answers your question Jessie!
    All the best,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!