Marinate sole 4-ounce (about the size of the tavern of soap) skinless, boneless chicken breast throughout 1/2 cup buttermilk with regard to no less than 1 hour with the refrigerator. (To make buttermilk, combine 1/2 cup fat-free milk inside 1 tablespoon lemon juice.) Mix 1/8 cup dried potato flakes inside 3 tablespoons many purpose flour AS WELL AS 1/4 teaspoon each ground black pepper ALONG WITH salt,
AND dredge chicken throughout mixture to coat (discard remaining
marinade). Spray a nonstick skillet with nonstick spray AND ALSO
preheat more than medium heat. Panfry chicken until golden brown AS
WELL AS cooked through. Serve within 1/2 large baked potato topped
within 2 teaspoons trans-fat-free margarine IN ADDITION TO 1
tablespoon fat-free sour cream, IN ADDITION TO 3 cups romaine
lettuce topped throughout 3 tablespoons lemon juice, 1 tablespoon
balsamic vinegar, IN ADDITION TO 1 teaspoon olive oil. (Save rest
involving potato pertaining to lunch Tuesday.) with regard to
dessert, have 1 single-serve convenience-size box of unsweetened
applesauce topped using a dash connected with nutmeg AS WELL AS
cinnamon, no matter whether desired.