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4 chicken cutlets (4 ounces each), pounded thin
1/2 cup plus 1 1/2 tablespoons whole-wheat flour
1/2 cup egg substitute
Nonstick olive-oil cooking spray
2 packages (8 ounces each) sliced button mushrooms
4 garlic cloves, minced
1/2 cup dry Marsala wine
1 cup low-fat, low-sodium chicken broth
1/3 cup Greek yogurt
Freshly ground black pepper
1. Heat two 12-inch nonstick skillets over medium-low heat. While the pans are heating, season chicken with salt. Put half cup flour in a shallow dish and egg substitute in a separate shallow dish. Dredge chicken in flour then in egg substitute to coat completely. When pans are hot, spray both generously with olive-oil spray. Add 2 cutlets to each pan. Cook until golden brown on each side, about 4 minutes total. Transfer cutlets to a serving platter and cover lightly with foil to keep warm.
2. Wipe the pans out with paper towels. Raise the heat to high and return the pans to the stove. Spray both pans with olive-oil spray. When the pans are hot, add 1 package mushrooms to each pan. Cook without stirring for 3 minutes to allow mushrooms to brown. Combine mushrooms in one pan, add garlic, and season with salt to taste. Reduce the heat to medium and cook for another minute, or until garlic is fragrant. Stir remaining 1 1/2 tablespoons flour into mushrooms. Stir in wine and chicken broth, and bring to a simmer, cooking until it has the consistency of gravy, about 3 minutes. Remove the pan from the heat. Stir in yogurt and season with salt and pepper to taste. Spoon mushroom mixture over chicken.
Nutrition score per serving: 365 calories, 6g fat, 18g carbs, 51g protein
Enjoy delectable breakfasts, lunches, dinners, and even desserts without fearing what the scale says the next time you hop on it
Enjoy delectable breakfasts, lunches, dinners, and even desserts without packing on pounds.