Prep: 5 min, Cook: 10 min.
1-1/2 lbs. boneless skinless chicken breast halves
1/2 cup lowfat buttermilk
2 Tbs. grated Parmesan cheese
1 Tbs. plus 1 tsp. all purpose flour
3/4 cup seasoned breadcrumbs
2 Tbs. olive oil
2 cloves garlic, crushed
Place chicken between two sheets of waxed paper and pound lightly with a mallet or other heavy flat object to flatten to ╝ inch thickness. Combine buttermilk and Parmesan in a bowl. Dust chicken with flour, and salt and pepper to taste. Dip both sides of chicken in buttermilk mixture. Place breadcrumbs on a piece of wax paper. Dredge both sides of chicken in breadcrumbs. Heat oil in a heavy nonstick skillet over medium high heat. SautÚ garlic 1 minute. Discard garlic and sautÚ chicken 4-5 minutes or until golden. Turn and sautÚ another 3-4 minutes or until browned and chicken is cooked throughout.
Per serving: calories 380, fat 13.4g, 33% calories from fat, cholesterol 113mg, protein 44.5g, carbohydrates 17.8g, fiber 0.9g, sodium 323mg.
The recommended wines are: Chablis, Merlot, or Zinfandel.
Asparagus with Vinaigrette
Prep: 5 min, Cook: 5 min.
1-1/2 lbs. asparagus, tough ends discarded
1/4 cup fat free Italian dressing
Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until asparagus is tender. Rinse under cold water. Drain thoroughly. Arrange asparagus spears in a shallow dish. Pour dressing over asparagus and toss gently.
Per serving: calories 112, fat ?g, ? calories from fat, cholesterol 0mg, protein 4.5g, carbohydrates 9.1g, fiber 3.0g, sodium 123mg.