This fried rooster is FANTASTIC! I name it gourmand as a result of there’s a lemon and wine sauce drizzled over the rooster, earlier than serving. To maintain it skinny, it’s fried in a really small quantity of reduced-fat butter and olive oil. Every serving has solely 224 energy and 6 grams of fats. A must-try!
- 4 (4 oz every) rooster breasts, boneless, skinless (1 pound complete), see prep ideas
- Somewhat 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 buying ideas
- 2 tablespoons Parmesan cheese, grated
- 2 tablespoons reduced-fat butter or Good Stability Gentle, divided
- 1 teaspoon olive oil
- 2 tablespoons recent lemon juice
- ½ cup white wine or reduced-sodium rooster broth, see buying ideas
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Place rooster breasts on a plate. Season rooster with a bit salt and pepper and calmly mud with flour.
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Beat the egg white with milk in a shallow bowl. Toss breadcrumbs and Parmesan cheese collectively in one other shallow bowl.
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Dip every bit of rooster in egg white combination, coating either side and dredge in bread crumb/Parmesan combination and put aside. Proceed with the remainder of the rooster.
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Coat a big nonstick pan with cooking spray. Add 1 tablespoon butter and 1 teaspoon olive oil and soften over medium-high warmth. Add the 4 breaded rooster breasts, cowl the pan, and cook dinner for 4-5 minutes till browned and crispy. Flip rooster over, add remaining tablespoon butter to pan, and swirl round to soften. Cowl pan, flip warmth all the way down to medium, and proceed to cook dinner for 4-5 minutes till browned and cooked by way of. Take away rooster to a serving plate.
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Add the wine and lemon juice to the pan and warmth for about 2 minutes over medium warmth till pan sauce is barely decreased.
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Pour sauce over rooster and serve.
Panko bread crumbs come from Japan and are sometimes used to coat meals for frying or sauteing. They’re coarser than most bread crumbs and create a crisper crust.
Procuring Suggestions
Panko bread crumbs can be found in most supermarkets within the Asian part. I purchased mine at Dealer Joe’s.
No want to make use of costly wine for this recipe. I all the time have available in my fridge an affordable bottle equivalent to Dealer Joe’s Charles Shaw Chardonnay. It’s about $3.99 a bottle.
Prep Suggestions
Right now it appears most packaged rooster breasts weigh greater than 4 ounces every. If the breast is bigger or too thick, slice in half lengthwise by way of your complete piece to create 2 breasts.
WW Freestyle SmartPoints-3 Blue
WW SmartPoints-5 Inexperienced
WW POINTS PLUS 5
| SKINNY FACTS: for 1 (4 oz) fried rooster breast with sauce 224 energy, 6g fats, 57mg chol, 28g protein, 7g carbs, 0g fiber, 344mg sod, 0g sugar |
| FACTS: for Freestyle SmartPoints 99 energy, 2g sat. fats, 1g sugar, 2g protein |
Serving: 1breastEnergy: 224kcalCarbohydrates: 7gProtein: 28gFats: 6gLdl cholesterol: 57mgSodium: 344mgBlue Good Factors: 3Inexperienced Good Factors: 5Plus Factors: 5
