Weight Loss Recipes: Healthy Chicken Recipes under 200 calories

4 skinless chicken thighs $

1 tablespoon all-purpose flour

1/4 teaspoon salt

1/4 teaspoon pepper

1 large egg, lightly beaten

1 teaspoon water

1/2 cup seasoned bread crumbs with Italian

2 teaspoons olive oil $

1/2 cup fat less sodium chicken broth

1/2 cup white wine $

2 tablespoons fresh lemon juice

2 cloves garlic, minced

2 tablespoons chopped fresh parsley

1 tablespoon capers, drained

Grated lemon peel (optional)

training

Place the chicken in a zip-top bag durable plastic, add flour, salt and pepper. Seal the bag and shake to coat chicken. Mix the egg white and water in a shallow dish. Remove chicken from the bag. Dip each piece in a mixture of egg white and dredge in bread crumbs.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken to skillet and cook 3-4 minutes on each side or until browned. Add broth, wine, lemon juice and garlic in a saucepan and bring to a boil. Cover, reduce heat and simmer 8 minutes. Add the parsley and capers and simmer, uncovered, 5 minutes or until chicken is no longer pink in the center. Sprinkle with lemon zest, if desired.