Healthy Chicken Piccata

13 30 285
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Healthy Chicken Piccata
Health Highlights

Ingredients


1 medium Lemon (half juiced, half thinly sliced)
454 gm Chicken breast, boneless, skinless
1/2 tsp Black pepper (freshly ground)
1/2 tsp Salt
4 tsp Extra virgin olive oil (divided)
1 onion(s) Sweet onion (sliced)
1 clove(s) Garlic (minced)
1 tbsp Extra virgin olive oil
1/4 cup Spelt flour
1 cup Chicken broth (stock), low sodium
1/4 cup White wine (dry)
4 tsp Capers, canned
1/4 cup Parsley, fresh (chopped)

Instructions


  1. Cut lemon in half. Juice half of it, and cut the remaining half into thin slices. 
  2. Cut chicken breasts into 8 thin cutlets. Whisk flour, salt and pepper in shallow dish or pie plate. Dredge chicken in the flour mixture, turning to coat. Discard 2 teaspoons dredging flour and reserve the rest to thicken the sauce.
  3. Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add half the chicken and cook until the bottom is browned, 2 to 4 minutes. Turn over and continue cooking until browned on the bottom, 2 to 3 minutes. Set aside on a plate.
  4. Repeat with 2 teaspoons oil and the remaining 4 pieces of dredged chicken, adjusting the heat to medium-low to prevent the chicken from burning. Transfer the second batch of chicken to the plate.
  5. Wipe out skillet with a clean paper towel. Add the remaining 1 tablespoon oil and place the skillet over medium-high heat. Add onion, and cook, stirring often until soft and browned, 5 to 7 minutes. Add garlic, and cook, stirring constantly until the garlic is fragrant and just starting to brown, 30 to 90 seconds. Sprinkle the remaining dredging flour over the onion mixture and stir to coat. 
  6. Stir in broth, white wine, capers, the lemon slices and the lemon juice, increase heat to high and bring to a simmer, stirring constantly. Add the chicken and any accumulated juices from the plate to the skillet and turn to coat in the sauce. Bring to a simmer while turning the chicken in the sauce until the sauce is thickened, and the chicken is completely cooked through and hot, 3 to 4 minutes. Stir in parsley, remove from the heat and serve.

Notes:

  • Chicken is a great source of lean protein and aids in muscle growth and repair.

Nutrition Facts

Per Portion

Calories 285
Calories from fat 103
Calories from saturated fat 16.0
Total Fat 11.4 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 6.7 g
Cholesterol 83 mg
Sodium 461 mg
Potassium 583 mg
Total Carbohydrate 16.0 g
Dietary Fiber 2.6 g
Sugars 5.3 g
Protein 28.2 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.4
Meat 1.3
Vegetables 1.0

Energy sources


Pygal4%388.685700147940691.2597727631649921%437.41039361956117.9138108948368736%414.06165851437675230.9762526917828640%309.6984791037079141.1094441322893821%36%40%AlcoholCarbohydratesFatProtein

Meal Type(s)

Main




?
Help