Chicken Piccata
Ingredients
- 3 tbsp all-purpose flour
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 boneless skinless chicken breasts (4 ounces each)
- 2 tsp olive oil
- 1 tsp butter
- 2 cloves garlic, minced
- 3/4 cup fat-free reduced-sodium chicken broth
- 1 tbsp fresh lemon juice
- 2 tbsp chopped Italian parsley
- 1 tbsp drained capers
Temperature: ° F
Instructions
1. Combine flour, salt and pepper in Emile Henry pie dish. Reserve 1 tablespoon of flour mixture.
2. Place chicken between sheets of plastic wrap. Using flat side of meat mallet or rolling pin, pound chicken to 1/2-inch thickness. Coat chicken in flour mixture, shaking off excess.
3. Heat olive oil and butter in Emile Henry braiser over medium heat until butter is melted. Cook chicken 4 to 5 minutes per side or until no longer pink in center. Transfer to Emile Henry dish and cover loosely with foil.
4. Add garlic to same braiser; cook and stir over medium heat 1 minute. Add reserved flour mixture; cook and stir 1 minute. Add broth and lemon juice; cook 2 minutes, stirring frequently, until sauce thickens. Stir in parsley and capers; spoon sauce over chicken. Makes 4 servings.
Nutrition per Serving:
(Serving size = 1 chicken breast with about 1/4 cup sauce)
Calories = 194
Total fat = 6 g
Saturated fat = 2 g
Cholesterol = 71 mg
Carbohydrate = 5 g
Protein = 27 g
Fiber = <1 g
Sodium = 473 mg
Dietary Exchanges:
Meat = 3
Starch = 1/2
Instructions
1. Combine flour, salt and pepper in Emile Henry pie dish. Reserve 1 tablespoon of flour mixture.
2. Place chicken between sheets of plastic wrap. Using flat side of meat mallet or rolling pin, pound chicken to 1/2-inch thickness. Coat chicken in flour mixture, shaking off excess.
3. Heat olive oil and butter in Emile Henry braiser over medium heat until butter is melted. Cook chicken 4 to 5 minutes per side or until no longer pink in center. Transfer to Emile Henry dish and cover loosely with foil.
4. Add garlic to same braiser; cook and stir over medium heat 1 minute. Add reserved flour mixture; cook and stir 1 minute. Add broth and lemon juice; cook 2 minutes, stirring frequently, until sauce thickens. Stir in parsley and capers; spoon sauce over chicken. Makes 4 servings.
Nutrition per Serving:
(Serving size = 1 chicken breast with about 1/4 cup sauce)
Calories = 194
Total fat = 6 g
Saturated fat = 2 g
Cholesterol = 71 mg
Carbohydrate = 5 g
Protein = 27 g
Fiber = <1 g
Sodium = 473 mg
Dietary Exchanges:
Meat = 3
Starch = 1/2
