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)

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.


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