|Chicken breasts||4 Large, split into half|
|Margarine/Butter||1⁄4 Cup (4 tbs), melted|
|Whole wheat flour||1⁄2 Cup (8 tbs)|
|Olive oil/Vegetable oil||2 Tablespoon|
|Sliced onion||1 1⁄2 Cup (24 tbs)|
|Garlic||3 Clove (15 gm), minced|
|Crumbled dried oregano||1 Tablespoon|
|Lemon||1 , juiced|
|Freshly ground black pepper||To Taste|
Wash chicken breasts and pat dry with towels.
Spread butter on all sides of the chicken; then roll breasts in flour.
Over medium heat in a large skillet or Dutch oven, heat the oil.
Stir in onion and garlic and cook until golden.
Add chicken and cook, turning occasionally, for 20 minutes.
Add remaining ingredients and cook, covered, for 15 to 20 minutes, or until chicken is tender.
Taste and correct seasonings before serving.
Calories 413 Calories from Fat 186
% Daily Value*
Total Fat 21 g32.3%
Saturated Fat 3.6 g18.1%
Trans Fat 0 g
Cholesterol 84.1 mg28%
Sodium 344.5 mg14.4%
Total Carbohydrates 21 g6.9%
Dietary Fiber 5.1 g20.2%
Sugars 1.8 g
Protein 37 g74%
Vitamin A 15.6% Vitamin C 31.3%
Calcium 10.7% Iron 20.5%
*Based on a 2000 Calorie diet