Chicken Scallops al Limone - 6g Carbs, 0g Fiber, 0g Sugar
From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association.
This dish is very good over any kind of pasta.
Serves: 6
1/4 cup PLUS 1 Tbsp all-purpose flour
1/2 tsp pepper
1/4 tsp salt
6 boneless, skinless chicken breast halves (about 4 oz each), all
visible fat discarded, flattened to 1/4-inch thickness
2 tsp olive oil
1 3/4 cups fat-free, low-sodium chicken broth
1/4 cup fresh lemon juice
1/4 cup dry white wine (regular or nonalcoholic)
1 Tbsp finely snipped fresh parsley
6 thin lemon slices (optional)
In a large resealable plastic bag or paper bag, combine the flour, pepper,
and salt. Add several pieces of the chicken. Seal the bag. Shake to coat
the chicken. Shake off the excess flour. Set the chicken on a plate.
Repeat with the remaining chicken.
Heat a large nonstick skillet over medium-high heat. Pour the oil into
the skillet and swirl to coat the bottom. Cook half the chicken for 2 to
3 minutes, turning to brown on both sides. Transfer to a plate. Repeat
with the remaining chicken.
Pour the broth, lemon juice, and wine into the skillet. Cook for 7 to
8 minutes, or until the sauce is reduced by about one third, scraping
to dislodge any browned bits from the skillet.
Return the chicken to the skillet. Reduce the heat and simmer for 5 to
7 minutes, or until the sauce is slightly thickened, stirring
occasionally. Using a slotted spoon or pancake turner, transfer the
chicken to a platter.
Stir the parsley into the sauce. Pour over the chicken. Garnish with
the lemon slices.
Serves: 6
Nutrition per Serving:
175 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66mg Cholesterol,
189mg Sodium, 6g Carbs, 0g Fiber, 0g Sugar, 28g Protein
Dietary Exchanges: 1/2 starch, 3 very lean meat
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