LA Weight Loss - Quick Chicken with Asparagus and Provolone

05-24-2007, 10:17 PM

4 (6 or 8 oz) skinless, boneless chicken breast halves, size according to plan
1 tsp olive oil
1/2 cup egg substitute
1 1/3 cup fresh bread crumbs
1 (14.5 oz) low-sodium, low-fat chicken broth
1 tsp Italian seasoning
10 oz fresh or frozen asparagus, trimmed, boiled or steamed and drained
4 (1 oz) slices reduced-fat provolone cheese


Heat oil in a large 2-inch deep skillet coated with cooking spray.
Dip chicken in egg beat, then coat in bread crumbs. Brown in skillet on both sides.
When chicken is browned, add broth and place asparagus evenly over chicken. Lay a slice of cheese over each chicken piece.
Cover skillet and cook over medium heat for 15 minutes, or until chicken is cooked through and no longer pink inside.

Makes: 4 servings
Serving size: 1 chicken breast
LA Exchange: 1 Protein, 1 Vegetable, 1 Starch, 1/2 Dairy, 1 Condiment