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Monday, January 28, 2013

Sauteed Chicken with Lemon-Garlic Fettuccine

This quick and easy chicken and pasta meal is great for a busy weeknight.  By pounding the chicken breasts thin they cook quickly and evenly.  Tossed with the lemon garlic sauce and in under 30 minutes you can enjoy a light and satisfying meal for just over 500 calories per serving.  


2-16 oz boneless/skinless chicken breast
1/2 tsp garlic salt
1/2 tsp onion powder
1/4 cup flour
1/2 tsp salt - divided
1/2 tsp black pepper
8 oz fettuccine
5 tbsp butter - divided
3 tsp minced garlic
1 cup fat free low sodium chicken broth
4 tbsp lemon juice
2 tbsp parsley for garnishing

Servings: 4 • Size: 1 cutlet and 1 cup of fettuccine • Calories: 515
Fat: 10.1 g • Carbs: 48.9 g • Fiber: 2.3 g • Protein 60.5 g • Sugar: 2.3 g


Cook the fettuccine according to the package directions.  Drain and keep warm.  Split the breasts lengthwise, creating 4 cutlets.  Place cutlets between two sheets of wax paper and pound with a meat mallet until thin. Season with 1/4 tsp salt and black pepper.  

In shallow bowl combine flour, garlic salt, and onion powder.  Dredge each cutlet through the flour, shaking off any excess.  Heat a large skillet over medium-high heat.  Melt 1 tbsp butter in the skillet.  Cook the cutlets approximately 3 minutes per side or until cooked through; remove from the pan and keep warm.  

Melt 2 tbsp butter in the skillet. Add the garlic and saute for 30 seconds or until fragrant.  Add the broth, lemon juice and remaining 1/4 tsp salt.  Scrape the bits from the bottom of the pan and cook for 2-3 minutes or until liquid is reduced by half.  Remove from heat and stir in the remaining 2 tbsp butter.  Add the pasta to the skillet and toss well to coat.  Serve the chicken over the pasta mixture and sprinkle with parsley.  

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