Chicken Francais & Asparagus, Red Peppers, and Pine Nuts (Video)

Download Video


Part 1 of 3 – 3:21 min.

Windows Media

High

 6.47 MB
Quicktime

High

 7.03 MB

Part 2 of 3 – 4:06 min.

Windows Media

High

 7.90 MB
Quicktime

High

 8.58 MB

Part 3 of 3 – 1:47 min.

Windows Media High  3.37 MB
Quicktime High  3.67 MB

To Download right-click on a file (Ctrl-click for Mac users) and select “Save Target As.”

Chicken Francais
Francais is as classical as cooking gets! This recipe employs the easy and basic technique of sautéing to create the simple classic French Beurre Blanc or wine and butter reduction sauce. This very same recipe may be used to make fish or veal and is often the basis for many more recipes. Such as if you add capers and green olives it becomes Picatta or add sliced mushrooms, artichokes and sherry wine topped with melted mozzarella!

 

Recipe by:
Category: poultry
Serves: 4
 
Prep time: 
Cook time: 
Total time: 

Ingredients
  • 2 eggs
  • 1 pound boneless skinless chicken breast, cut into 4 thin cutlets
  • 2 tablespoons cholesterol free butter substitute (recommended: Smart Balance; may use real butter)
  • ½ teaspoon kosher salt
  • ⅛ teaspoon freshly ground black pepper
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 2 tablespoons dry white wine (use your favorite and drink the rest with dinner!)
  • 1 tablespoon finely chopped red onion
  • 1 tablespoon chopped fresh parsley
  • ¼ teaspoon minced fresh garlic (about ½ small clove)

Instructions
  1. Add the eggs to a medium size bowl and beat well.
  2. Place the 4 chicken cutlets into the bowl with the eggs.
  3. Reserve 1 tablespoon of the butter substitute and heat the other tablespoon in a large sauté pan over high heat until almost smoking hot. (*Note: adding just a teaspoon of olive oil to the butter substitute will allow for a hotter pan without burning)
  4. Add in the egg coated chicken cutlets one at a time, season with salt and pepper over all and cook on 1 side for about 2 to 3 minutes until golden brown.
  5. Using tongs flip each piece over, add the lemon juice, wine, onions, garlic and parsley and continue to cook for 3 minutes more until the chicken is thoroughly cooked. (*Note: If liquid runs out add more white wine or stock to keep cooking)
  6. Remove from heat, stir in the reserved 1 tablespoon of butter substitute and serve immediately. Garnish with fresh lemon wedges and parsley if desired.

Helpful Tip
You may lighten up the fats and calories in this recipe by using only egg whites or egg beaters egg substitute and the wine may be substituted with no sugar chicken or vegetable stock. The butter substitute may be replaced with olive oil or canola oil, but not with the same results as butter flavored substitute such as Smart Balance that is actually made of the same base oils anyway. If you prefer not to use substitutes, there still is nothing wrong with using the real McCoy-Butter!

Nutrition Information
Calories: 190   Fat: 8   Net Carbs: 1   Fiber: 0   Protein: 24