Herbed Lemon ChickenLemon Chicken

1/4 cup chopped flat-leaf parsley
1/4 cup all-purpose flour
1/2 tsp salt
1/4 tsp pepper
1 Tbsp olive oil
4 boneless, skinless chicken breast halves, pounded to even thickness
1 garlic clove, minced
2 Tbsp butter substitute, such as Smart Balance)
1/3 cup chopped, assorted herbs (such as chives, thyme)
3 tbsp fresh lemon juice
2 Tbsp reduced-sodium soy sauce

  1. Combine 2 Tbsp parsley and next 3 ingredients in shallow dish; dredge chicken in flour mixture.
  2. Heat oil in a large, nonstick skillet over medium-high heat; add chicken. Cook chicken 2-3 minutes on each side or until lightly browned. Remove chicken from skillet.
  3. Add garlic to skillet and saute 1 minute. Add butter substitute, herbs, lemon juice and soy sauce to skillet. Return chicken to skillet. Bring sauce to a boil; cover, reduce heat and simmer for 4-5 minutes or until chicken is done. Garnish with remaining 2 Tbsp parsley.

Serves 4

Each serving: 102 calories, 18 grams protein, 2 grams carbohydrate, 2 grams fat, 1 gram saturated fat, 42 mg cholesterol, 151 mg sodium.