Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Orange | 1 medium (131g) | 62 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 4 large boneless, skinless chicken breasts, halved
- 1 cup milk, reduced fat
- 1 cup fine bread crumbs, unseasoned
- 1 cup grated parmesan cheese, divided
- 1 tbsp fresh parsley, chopped
- 1/2 tsp oregano, dried
- 1/2 tsp black pepper
- 1/4 cup olive oil
- 1 cup white cooking wine
- 1 orange
- 1/2 cup orange juice
- 1 tbsp lemon juice
- 1 1/4 cups chicken broth, defatted
- 1/2 cup grand marnier liqueur
- cooking spray
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Directions
Preheat oven to 350 degrees F. Cut each chicken breast half into one or two fillets, depending on thickness. Wrap each piece in a fold of plastic wrap and pound with the flat part of a meat tenderizer hammer to a uniform thickness. Fillets should not be too thin for this dish. Soak the chicken in the milk for 10 to 15 minutes, turning several times. Mix bread crumbs, 3/4 cups Parmesan cheese, parsley, dried oregano, salt and pepper in a flat dish. Shake excess milk off each piece of chicken and dredge in the bread crumb mixture, pressing to coat thoroughly. Lay each piece on a plate until all pieces are coated. Heat olive oil in a large, heavy skillet over medium heat. Brown chicken on both sides. Spray a large, heavy oblong or oval baking dish liberally with cooking spray. Place chicken in dish in a single layer. Try to avoid overlapping too much. Slice orange very thin. Remove seeds. Place orange slices on top of the chicken. Add the white wine and broth to the skillet; scrape up any tasty bits over high heat. Boil until reduced by half, stirring occasionally. Add orange and lemon juice and boil about five minutes more or until somewhat thickened. Pour sauce over the chicken, then drizzle with the liqueur. Sprinkle with the balance of the Parmesan cheese. Bake for 20 to 25 minutes until chicken is cooked through and sauce is bubbly. Serve with rice or pasta. See more at http://www.sneakykitchen.com/Recipes/chicken_francesca.htm