Chicken Francese with Asparagus and Rice

1 1⁄2 tablespoons butter 2 teaspoons flour

1⁄2 cup no-salt-added chicken

broth

1 tablespoon lemon juice Microwaveable brown rice to

make 1 1⁄2-cups

2 tablespoons chopped parsley 3⁄4 pound boneless skinless

chicken breast

1 egg cup plain panko breadcrumbs

Salt and freshly ground

black pepper

Olive oil spray pound asparagus, hard ends removed

Place rimmed baking sheet in the oven and preheat oven to 450 degrees. Place chicken on a cutting board and cover with plastic wrap. Pound chicken until about thick, making sure that it is evenly thick. Lightly beat egg with a fork in a small bowl. Add panko breadcrumbs to a plate and season with salt and pepper to taste. Dip chicken into the egg and then into the breadcrumbs, making sure both sides are evenly coated. Remove baking sheet from the oven and spray it with olive oil spray. Add the chicken on one side and the asparagus on the other. Spray both with olive oil spray. Place the baking sheet on the middle shelf of the oven for 10 minutes.

Meanwhile, melt the butter in a medium-size skillet. Add the flour and stir, making sure it is absorbed into the butter. Add chicken broth and cook 2 to 3 minutes until sauce starts to thicken. Add lemon juice and salt and pepper to taste. Stir to combine. Remove from heat and set aside until the chicken is baked. Microwave the rice according to package instructions. Measure 1 cups and reserve any remaining rice for another meal. Divide the rice between two dinner plates. Remove the baking sheet from the oven. A meat thermometer placed in the chicken should read 160 degrees. Place the chicken and asparagus on the plates and spoon the sauce over the chicken. Sprinkle chopped parsley on top.

Yield 2 servings.

Per serving: 665 calories (28 percent from fat), 20.7 g fat (8.0 g saturated, 6.8 g monounsaturated), 242 mg cholesterol, 52.6 g protein, 66.3 g carbohydrates, 6.2 g fiber, 418 mg sodium.