3 tablespoons all-purpose flour
1/2 teaspoon ground pepper
4 (4 ounce) boneless, skinless chicken breasts
6 tablespoons lemon juice
4 cloves garlic, minced
4 teaspoons Worcestershire sauce
Dash hot pepper sauce
2 tablespoons walnuts, chopped
4 teaspoons grated Parmesan cheese
4 reduced fat sandwich rolls
4 leaves romaine lettuce
Combine flour and pepper. Coat chicken with flour mixture and shake off excess. Spray a nonstick skillet with cooking spray and heat over a medium heat until hot. Add chicken and lightly brown on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce and pour over chicken.
Cover and simmer for 7 minutes on each side or until chicken is no longer pink. Sprinkle chicken with walnuts and parmesan. Arrange lettuce on rolls, place chicken on the lettuce and serve.
Makes 4 Servings
Serving Size: 1 sandwich
Nutrients per serving: | |
Calories: | 278 |
Total fat: | 5 grams (16% of calories) |
Saturated fat: | 1 gram |
Cholesterol: | 67 mg |
Sodium: | 349 mg |
Carbohydrate: | 27 grams (38% of calories) |
Protein: | 33 grams (46% of calories) |
Dietary fiber: | 3 grams |
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