Enjoying chicken, steak or anything “Oscar” doesn’t have to blow your bikini figure. Celebrate the Oscars Red-Carpet-Ready style with The Bikini Chef® and the hosts of Bikini Lifestyles “Wine Dine and Workout”. This recipe is #SOBikini by substituting non-fat plain yogurt for high fat, high calorie egg yolks.
Serves 4
1 bunch of asparagus spears, trimmed to 5 to 6 inches long
4 boneless, skinless chicken breasts (about 5 ounces each)
1 cup nonfat milk
1 egg, beaten
1 cup panko bread crumbs
1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
2 cups nonfat plain yogurt
fine zest of 1/2 lemon
juice of one lemon
1/4 cup dry white wine such as pinot grigio
1 1/2 teaspoons dry mustard
3 tablespoons chopped fresh tarragon leaves
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 pound lump crab meat, drained
Prepare an ice bath by placing ice and water in a large mixing bowl. Set aside. Bring a large stockpot of water to a boil over high heat. Add a pinch or two of salt. Add asparagus and boil for about 30 seconds. Remove quickly and transfer to ice bath. Let rest in ice bath for about 2 mintes. Drain, pat dry slightly, and set aside.
Place one chicken breast on flat surface, cover with plastic wrap and use a meat pounder to pound to 1/4 to 1/2 inch thickness. Do this for each chicken breast. Place nonfat milk and egg in a large mixing bowl. Place panko bread crumbs and 1/2 teaspoon cayenne pepper in a separate large mixing bowl. Dredge pounded chicken in milk mixture, then into panko mixture, coating both sides. Transfer to a baking sheet to rest. Heat olive oil in large heavy skillet over medium high heat. Add chicken breasts but do not overcrowd the pan. Cook about 3 minutes on one side. Turn and cook until chicken is cooked through. Transfer to a plate to rest while you make your sauce.
Heat a large skillet or saucepan over medium high heat. Whisk in yogurt, lemon zest, lemon juice, white wine, mustard, and remaining 1/2 teaspoon cayenne pepper. Whisk until well combined and heated through. Add tarragon leaves, salt, and pepper and stir to combine.
To serve, place one cooked chicken breast on serving plate and top with 3 to 4 asparagus stalks. Ladle about 2 tablespoons of yogurt mixture over the top. Top with 1 to 2 tablespoons of lump crab meat. Enjoy.
In this calorie-slashing collection, The Bikini Chef® Susan Irby offers recipes for switching up ingredients that keep calories to a minimum. Complete with serving-size suggestions and “Skinny Secret” shortcuts to trim calories in little ways, here you’ll get expertly crafted recipes that include offerings for every meal of the day!
