This is a delicious, low calorie, very low carb and diabetic friendly meal. Even better? It’s absolutely delicious. My 3 year old eats it, and my husband demanded I put it on the menu every payday.
Preheat oven to 400 degrees.
Cut chicken into 3 inch pieces and place them in plastic wrap. Using a meat mallet, pound each piece until it’s about a quarter inch thick.
Sprinkle pepper and garlic powder onto both sides of each piece.
In a large pan, heat a tablespoon of oil. Brown chicken for about 2 minutes on each side. While it’s browning, chop your fresh basil.
Place browned chicken onto a large baking dish.
Mix bread crumbs, 1 tbsp basil, paprika and 1 tbsp oil in a small bowl. Place this mixture on the top of each piece of chicken and pat it down. Spray the tops with cooking spray. I forgot to add the basil into the mix this time, so I pressed it on top after I took this picture. 
Bake for 15 minutes or until chicken is cooked all the way through.
While that’s cooking, in a small pot, heat 2tbsp oil. Add 4 tbsp flour and cook for 2 minutes. SLOWLY add milk and chicken broth, whisking the whole time. Add fresh basil and simmer until it thickens.
When your chicken’s done, remove it from the oven and put it on your plates.
Top with your basil cream sauce and serve with a side of veggies. One night we did green beans with almond slivers, the next we did spinach.
Ingredients:
1 1/2 pounds chicken breast, boneless and skinless
1/4 teaspoon pepper, black, ground
1/4 teaspoon garlic powder
1/3 cup bread crumbs, Italian herb flavored
4 tablespoon2 olive oil
1 cup milk
1 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
2 tablespoons basil, fresh, chopped
1/2 teaspoon paprika
2 tablespoon flour, whole wheat white
cooking spray
Preheat oven to 400 degrees. Cut chicken breasts into pieces about 3 inch wide. Place chicken between two sheets of plastic wrap and pound to about a quarter inch thickness. Place one tablespoon olive oil in a large skillet over medium to medium high heat. Season chicken with pepper and garlic powder and cook in skillet for 2 minutes per side until lightly browned. Remove chicken from skillet and place in a rectangular baking dish. Mix bread crumbs, half of the basil, one tablespoon olive oil and paprika in a small bowl. Top chicken with the bread crumb mixture, pressing to coat the tops of each piece of chicken. Spray tops with cooking spray. Bake for 15 minutes until chicken is cooked through (170 degrees). Meanwhile, in a small pot add 2tbsp oil. Heat, then add 2tbsp flour. Slowly add milk and broth, stirring to prevent lumps. Cook for about 3 to 4 minutes until sauce thickens. Add basil and stir. Drizzle sauce over chicken and serve.
Yum that looks awesome! I’m going to have to try this especially now that I’m growing basil in our veggie garden!
This looks tasty, I am going to have to try this out this coming week!
This looks delicious, I’m going to have to put it on our dinner calendar next week so we can try it!
Oct 01, 2011 • 08:06 pm