Chicken Piccata - 12g Carbs, 2g Fiber, 1g Sugar
From: Recipes for the Heart, 2013 by the American Heart Association
Serves: 4
Serving Size: 3 oz
1 tsp olive oil AND 2 tsp olive oil, divided use
5 medium green onions, thinly sliced diagonally
1 large garlic clove, crushed or minced
1/4 cup PLUS 2 Tbsp all-purpose flour
4 boneless, skinless chicken breast halves (about 4 oz each), all
visible fat discarded, slightly flattened
1 Tbsp PLUS 1 tsp capers, drained
1 Tbsp PLUS 1 tsp fat-free, low-sodium chicken broth
1 Tbsp PLUS 1 tsp fresh lemon juice
1 Tbsp PLUS 1 tsp dry white wine (regular or nonalcoholic) (optional)
1 Tbsp PLUS 1 tsp dry sherry (optional)
Pepper to taste
1 small lemon, cut into 8 slices (optional)
1 Tbsp PLUS 1 tsp snipped fresh parsley (optional)
In a large skillet, heat 1 teaspoon oil over medium heat, swirling
to coat the bottom. Cook the green onions and garlic for 2 minutes,
or just until tender, stirring occasionally. Transfer to a small plate.
Set aside.
Put the flour on a large plate. Dip one piece of chicken in the flour,
turning to lightly coat and gently shaking off any excess. Transfer to
a separate large plate. Repeat with the remaining chicken.
In the same skillet, heat the remaining 2 teaspoons oil, still over
medium heat, swirling to coat the bottom. Cook the chicken with the
smooth side down for 6 minutes. Turn over. Cook for 3 minutes, or
until no longer pink in the center. Stir in the capers, broth, lemon
juice, wine, sherry, and green onion mixture, scraping the skillet
to dislodge any browned bits. Increase the heat to high and cook for
2 minutes, or until heated through. Stir in the pepper. Serve the
chicken topped with the sauce and garnished with the lemon and parsley.
Serves: 4
Serving Size: 3 oz
Nutrition per Serving:
217 Calories, 6.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
1 g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 73mg Cholesterol,
225mg Sodium, 12g Carbs, 2g Fiber, 1g Sugars, 26g Protein
Dietary Exchanges: 1 starch, 3 lean meat
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