Boneless Chicken Breast with Wine Sauce

4 boneless, skinless chicken breast halves, trimmed of fat tenderloin removed and set-aside
2 tablespoons butter
1 tablespoon oil
Salt and freshly ground black pepper to taste
1/4 cup flour measured into a pie plate or other shallow pan
Lemon wedges or pan sauce (recipe follows)

Place the breasts between 2 sheets of wax paper and pound or roll until even in thickness.

In a 11- or 12-inch skillet over medium heat, melt the butter in the oil.   Sprinkle both sides of the chicken breasts and tenderloins with salt and pepper to taste. Dredge the chicken in the flour. Set aside.   A couple of minutes before sautéing increase the heat to medium-high. When the butter stops foaming, turns brown and starts to smell nutty, transfer the chicken breasts and the tenderloins to the skillet. Cook, turning only once, until the chicken breasts are golden brown, about 3 minutes per side (tenderloins will be done a little sooner). Remove the chicken from the skillet.

Serve immediately with lemon wedges or a pan sauce.

Per 6-ounce serving (without sauce): 215 calories, 39 gm protein, 1 gm carbohydrates, 4 gm fat, 103 mg cholesterol, 2 gm saturated fat, 181 mg sodium, trace dietary fiber   5 Points

4 servings
Marsala Wine Pan Sauce

1/2 cup Marsala wine
1 tablespoon butter

To the drippings in the skillet, add the wine and boil over medium-high heat until it is reduced to about ¼ cup. Carefully tilt the skillet so the liquid collects at one side of the pan. Whisk in the butter until the sauce is smooth and glossy. Spoon a little sauce over each sautéed chicken breast and serve immediately.

Per serving: 48 calories, trace protein, 1 gm carbohydrates, 3 gm fat, 8 mg cholesterol, 2 gm saturated fat, 2 mg sodium, 0 gm dietary fiber   1 Point  servings



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s