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Breaded Garlic Chicken in Lemon-Butter Sauce

For more yummy recipes check out melskitchencafe.com

*Note: if you prefer more sauce, since this makes a lighter, smaller amount of sauce, consider doubling the sauce ingredients.

4 boneless, skinless chicken breasts1 cup seasoned flour (1 cup flour, 1 teaspoon salt, ½ teaspoon pepper)5 cloves of garlic, finely minced (see garlic tutorial here)1 tablespoon parsley flakes or 1/4 cup chopped fresh parsley2 tablespoons freshly squeezed lemon juice, from about 1 lemon3 eggs1/3 cup finely grated Parmesan cheese1 tablespoon olive oil5 tablespoons butter
Place the seasoned flour in a large gallon-size ziploc bag. Set aside. In a shallow pie plate, beat the eggs until mixed and add the Parmesan cheese. Whisk to combine. Set aside.
In a large skillet, melt one tablespoon butter and one tablespoon olive oil over medium heat. Let it begin to heat and sizzle while you prepare the chicken but be careful not to let the butter burn and turn brown.
Put the four chicken breasts in the bag with the seasoned flour, close the bag, and shake to coat the chicken in the flour. One by one, take the chicken out of the bag and dip into the egg/Parmesan mixture. Place the chicken carefully in the skillet with the hot oil/butter. Repeat with the other chicken breasts. Let the chicken cook on the first side, without moving or flipping the chicken, for 1-2 minutes until a nice, golden crust has formed. Carefully, using a wide spatula, flip the chicken and let it continue to cook for 1-2 minutes on the other side until it is golden brown. The chicken will flip easiest if it has had time to sizzle and cook to form a nice crust.
Remove the chicken to a 9X13-inch pan. Set aside while you make the sauce.
In the same skillet that you browned the chicken, melt the remaining four tablespoons butter. Add the minced garlic, lemon juice, and parsley. Simmer the sauce for 1-2 minutes, stirring and scraping up any browned bits that were on the bottom of the skillet.
Pour the sauce evenly over the chicken breasts and bake for 35 minutes, until the chicken is cooked through. Serve over noodles, rice or potatoes.

*use whole wheat flour, brown rice or whole wheat if you'd like

No weights, no worries!!

Here's a pure body weight strength training workout. It's time to rock our jeans

Warm-up

March in place for 1 minute

March out-out-in-in (wide) 1 minute

Lunge it side to side for 1 minute

Jumping Jacks for 1 minute

High knee run for 1 minute

quickly stretch the body

Now lets get into the workout

Wall sits 1 minute

8 pulsing squats followed by 8 jumping squats (alternate for 1 minute)

12 push-ups hands out wider than your chest (start on toes/ then drop to knees)

12 tricep push-ups bring the hands into shoulder width apart

(start on toes/then drop to knees) Even if you only get one on your toes...its all about progression.

Mountain climbers for 1 minute

(in push up position alternate bringing your knees into your chest)

12 (one each side) Alternating forward stepping Lunges (chest lifted, shoulders drawn down and back in towards your spine, knees in line with your toes, feet hip width apart.

Plyometric lunges for 30 seconds (same set up from above)

Supermans (lying face down lift the arms and feet up, while bringing the arms back to your side...like you are swimming)

Plank for 45 seconds

Side plank 30 seconds each side

(you can do them on your knees or toes, draw the belly in and squeeze the butt)

12 Alternating backward stepping lunges each leg(same lunge set up from the forward stepping)

Isometric hold push-up for 30-45 seconds(hands out wide start on your toes and drop down to your knees when you need to. Come down to the bottom of the push up and hold it, brace the core).

Repeat 3 times and finish up with 25 minutes of cardio. Print it off take it to the park, home, or gym.

READY, SET....GO (email me how you feel afterwards aryannie8@hotmail.com)!!

If you have any questions don't hesitate to ask