
Chicken Francese
This Chicken Francese delivers 55g protein and 479 calories per serving — one of the leanest Italian options available. Quick stovetop preparation makes 4 servings, perfect for hitting protein targets without excess calories. Built for anyone in a fat-loss phase who needs high protein without calorie bloat.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 teaspoon kosher salt (plus a few pinches)
- •½ teaspoon ground black pepper
- •Flour, All-Purpose, White(120g)
- •Egg, Whole, Large
- •2 tablespoons water
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Unsalted Butter(60g)
- •Lemon
- •Low Sodium Chicken Broth(120g)
- •Wine, White, Dry(120g)
- •Parsley, Fresh(60g)
Instructions
- 1Split each chicken breast in half horizontally to create two thinner pieces of chicken (a.k.a. chicken cutlets). While slicing, carefully place your hand on top to get a feel for whether or not you are slicing the chicken evenly. To make the chicken easier to slice, you can place it in the freezer for 10 to 15 minutes prior to cutting. Sprinkle the chicken on both sides with salt and pepper.
- 2Place the flour in a shallow bowl. In a separate shallow bowl, beat the eggs and water. Dredge each pieces of chicken in flour, shake off the excess, then dip in the eggwash, completely coating both sides; shake of any excess (you can do all of the pieces and place them on a plate or back to the cutting board at this point, or dip the pieces as you go).
- 3In a large, sturdy skillet, heat olive oil over medium to medium-high heat. Add 2 tablespoons of the butter. Once the butter has melted, carefully lower a single layer of chicken pieces into the skillet (angle the chicken away from you as you set it down), ensuring they do not touch each other in the pan. Cook on both sides until golden brown and cooked through, about 3 minutes on the first side and 2 to 3 minutes on the second side. Transfer the chicken to a plate, keeping it in a single layer. Repeat with remaining batch(es). If at any point the pan seems dry, drizzle in a little more oil.
- 4Zest the whole lemon directly over the pan. Slice half of the lemon into thin rounds and add the rounds to the pan (reserve the other half). Let the rounds sizzle for 1 minute.
- 5Add the wine and broth. Let simmer, stirring often, until the liquid is reduced by approximately half, about 3 minutes.
- 6Reduce the heat to low. Juice the reserved lemon half into the pan and add the remaining 2 tablespoons butter. Stir to combine. Stir in the parsley. Finish the chicken with a pinch of salt, a squeeze of lemon juice from the wedges, and sprinkle of fresh parsley. Serve immediately with lots of the pan sauce spooned over the top.
Nutrition — Per Serving
479
calories
55g
protein
26g
fat
- Carbohydrates
- 25g
- Saturated fat
- 2.4g
- Sodium
- 153 mg
- Dietary fiber
- 1.3g
4 servings per batch · ~354g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Chicken Francese have per serving?
Each serving contains 55g of protein and 479 calories with 26g fat and 25g carbs. This is a lower-calorie option that maintains high protein content relative to the serving size.
How long does Chicken Francese take to prep?
This is quick prep and makes 4 servings on the stovetop, so you can prepare 4 meals in a single cooking session. Batch-making 4 portions at once keeps your meal prep streamlined.
Is Chicken Francese good for fat loss?
At 479 calories and 55g protein per serving, this recipe is well-suited for fat loss where maintaining high protein intake is essential while keeping calories moderate. The protein-to-calorie ratio supports muscle retention during a deficit.
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