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Serving Size : 4
Amount Measure Ingredient -- Preparation Method
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3 tablespoons all-purpose flour
1/2 teaspoon ground black pepper
4 chicken breast halves -- boneless
Natural olive oil no stick cooking spray
6 tablespoons lemon juice
4 cloves garlic -- minced
4 teaspoons Worcestershire sauce
Dash hot pepper sauce
2 tablespoons walnuts -- toasted and chopped
4 teaspoons grated Parmesan cheese
4 Hearty Wheat Sandwich Rolls -- sliced lengthwise
4 Romaine lettuce leaves
Combine flour and pepper. Coat chicken with flour mixture, shaking off excess.
Spray a 10-inch skillet with cooking spray for 2 seconds; over medium heat, lightly brown chicken on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce; pour over chicken. Cover; simmer for 15 minutes or until chicken is done. Sprinkle walnuts and cheese over chicken.
Arrange lettuce on Hearty Wheat Sandwich Rolls; top with chicken. Serve immediately.
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Per Serving (excluding unknown items): 485 Calories; 10g Fat (18.5% calories from fat); 40g Protein; 62g Carbohydrate; 9g Dietary Fiber; 105mg Cholesterol; 651mg Sodium. Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons all-purpose flour
1/2 teaspoon ground black pepper
4 chicken breast halves -- boneless
Natural olive oil no stick cooking spray
6 tablespoons lemon juice
4 cloves garlic -- minced
4 teaspoons Worcestershire sauce
Dash hot pepper sauce
2 tablespoons walnuts -- toasted and chopped
4 teaspoons grated Parmesan cheese
4 Hearty Wheat Sandwich Rolls -- sliced lengthwise
4 Romaine lettuce leaves
Combine flour and pepper. Coat chicken with flour mixture, shaking off excess.
Spray a 10-inch skillet with cooking spray for 2 seconds; over medium heat, lightly brown chicken on both sides. Combine lemon juice, garlic, Worcestershire and hot pepper sauce; pour over chicken. Cover; simmer for 15 minutes or until chicken is done. Sprinkle walnuts and cheese over chicken.
Arrange lettuce on Hearty Wheat Sandwich Rolls; top with chicken. Serve immediately.
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Per Serving (excluding unknown items): 485 Calories; 10g Fat (18.5% calories from fat); 40g Protein; 62g Carbohydrate; 9g Dietary Fiber; 105mg Cholesterol; 651mg Sodium. Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 1/2 Other Carbohydrates.