Chicken Scallopini, Salad with Citrus Honey Dressing

(originally made 1/2011) 

One of my favorite cookbooks of last year was Cooking Light's Fresh Food Fast.   Out of the 10 recipes I've tried, 9 were instant family favorites.    Now a new variation has come out, Fresh Food Fast Weeknight Meals.    I took it out from the library, but then ordered it from amazon when I realized that I was going to be scanning almost the entire book.    The premise is all the recipes are 5 ingredient, 15 min recipes.    I don't exactly agree with that, because sometimes one of the ingredients is for another recipe (like a dressing or sauce).   But they still go together super quick.

Today I made the Chicken Scallopini and served it with a garden salad.   The chicken was simple yet flavorful and the dressing perked up an out of season veggie side dish really well.    The chicken recipe is easily adaptable, I topped Tim's with sauce and cheese and threw it under the broiler for a fast chicken parm.    Simple but good   :)

Chicken Scallopini

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     skinless boneless chicken breast -- 6oz each
  1              large  egg white
  2          teaspoons  water
     1/2           cup  Italian seasoned bread crumbs
  2          teaspoons  olive oil -- divided
     1/4           cup  fat free less sodium chicken broth
  1         tablespoon  fresh lemon juice

Place chicken between 2 sheets of plastic wrap, pound to 1/4" thickness.

Combine egg white and water in shallow dish, stirring with a whisk.   Place breadcrumbs in another shallow dish.    Dip each chicken breast in egg mixture and then dredge in breadcrumbs.

Heat 1t oil in nonstick skillet over med-high heat.   Add half of chicken to pan.    Cook 3 mins on each side or until golden.   Transfer to a plate, cover and keep warm.   Repeat with remaining oil and chicken.

Add broth and lemon juice to pan, stirring to loosen brown bits.   Cook, uncovered over high heat 2 to 3 mins or until reduced to 1/3c .   Drizzle over chicken.

Yield: 4 servings   (1 chicken breast and 1T sauce each)

Calories 265, Fat 7g, Protein 37g, Carb 10.5g, Fiber .5g,

Cooking Light Fresh Food Fast Weeknight Meals, 2010


Citrus Honey Dressing

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     1/4           cup  fresh lemon juice
  2        Tablespoons  fresh orange juice -- (used juiced clementine)
  2        Tablespoons  extra virgin olive oil
  1         tablespoon  honey -- (used local wildflower honey)
  2          teaspoons  grated lemon peel
     1/4      teaspoon  kosher salt
     1/8      teaspoon  coarsely ground pepper

Combine all ingredients in a small bowl, stirring with a whisk. 

Yield 1/2c.   Serving size 2 tablespoons.

Calories 87, Fat 7g, Protein .2g, Carb 6.7g, Fiber .2g

  "1/2 cup"


Popular posts from this blog

Apple Cinnamon Overnight Oats

Glazed Blueberry Banana Coconut Bread

Affogato- the perfect summer treat for coffee lovers!