A tangy Greek sauce made of mint, lemon, and feta cheese is a welcome addition to succulent breaded chicken breast. Serve it over a bed of orzo combined with chopped fresh basil. Use leftover sauce as a dressing spooned over Romaine lettuce or tossed with fresh veggies such as tomatoes and cucumbers.
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Herb-Crusted Chicken with Feta Sauce
Prep: 2 minutes, Cook: 11 minutes
2/3 cup whole wheat panko (Japanese breadcrumbs)
2 tablespoons Italian seasoning
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
4 teaspoons olive oil
6 tablespoons Feta Sauce
1. Combine panko and Italian seasoning in a shallow bowl. Sprinkle chicken with salt and pepper; dredge in panko mixture.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes or until browned. Turn chicken over; reduce heat to medium, and cook 5 minutes or until done. Place 1 chicken breast half on each of 4 plates,
and spoon 1 1/2 tablespoons Feta Sauce over each serving. Yield: 4 servings (serving size: 1 chicken breast and 1 1/2 tablespoons sauce).
CALORIES 323; FAT 13.3g (sat 3.4g, mono 6.7g, poly 2.8g); PROTEIN 39.3g; CARB 10.3g; FIBER 1.6g; CHOL 98mg; IRON 1.8mg; SODIUM 584mg; CALC 51mg
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Prep: 4 minutes
1 tablespoon chopped fresh mint
4 teaspoons extra-virgin olive oil
Dash of black pepper
1 (3.5-ounce) package reduced-fat feta cheese
1. Grate rind and squeeze juice from lemon to measure 1/2 teaspoon and 2 tablespoons,
respectively. Combine rind, juice, mint, oil, and pepper in a small bowl, stirring with a whisk. Add cheese, stirring with a whisk. Yield: 7 servings (serving size: about 1 1/2 tablespoons).
CALORIES 55; FAT 4.5g (sat 1.6g, mono 2.1g, poly 0.5g); PROTEIN 2.9g; CARB 0.8g; FIBER 0.3g; CHOL 4mg; IRON 0mg; SODIUM 196mg; CALC 34mg