Thursday, July 19, 2007

Chicken Piccata

Tender, thin chicken breasts are served in a lovely sauce of lemony garlic butter, with capers. If I go to an Italian restaurant, this is almost always my pick. In most cases, the chicken is dredged lightly in flour, so I always ask for them to skip that. I have adapted this recipe to be both low-cal and low-carb.

Chicken Piccata
Serves 4 - 6. depending on portion size

Ingredients:

2 lbs. (about 4 pieces) boneless skinless chicken breasts, pounded flat
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic powder
1/2 tsp onion powder (optional)
3/4 tsp. paprika (optional- for coating and color since we are not dredging in flour)
2 tsp. olive oil OR some olive oil cooking spray
1 tsp. butter OR some butter-substitute spray
1/4 cup white wine (opt.- or use additional 1/4 cup chicken broth)
1/2 cup chicken broth (or 3/4 cup if omitting wine)
1 - 2 tablespoon lemon juice (depending on how you like it - start with 1 and taste)
1 - 2 Tbs. capers. drained (to taste - start with 1)
1 Tbs. fresh flat leafed parsley, chopped (optional garnish)
lemon slices (optional garnish)

Prep

Flatten the chicken breasts (between waxed paper or plastic wrap) so they are about 1/4 inch thick. Use a meat mallet if you have one. (If not, try a rolling pin or even the side of a soup can.)
Measure and combine the dry spices.
Measure out and have everything else at the ready.
Chop the parsley and slice a few slices of lemon, if using garnish.

1. Sprinkle and rub combined dry spices evenly on chicken.
2. Heat the olive oil in a large skillet or sauté pan over medium-high heat. (Or, use olive oil spray in pan.)
3. Add the chicken breasts in a single layer and cook for about 4-5 minutes on the first side, until golden brown.
4. Turn the chicken to the second side. Add butter (or spray with butter flavor), white wine, and lemon juice, swirling around chicken to combine and scraping pan to deglaze (get up all the flavored bits). Cook about 1 minute.
5. Add chicken broth and capers. Cook another 1 to 2 minutes until chicken is no longer pink in the center (internal temperature should be 170 F.) and pan gravy has reduced.
6. Plate the chicken breasts. Spoon sauce over the top. Garnish and serve.




Variations: Make this picatta recipe with veal or pork instead of chicken. (Adjust cooking times.)

Nutrient Info
For entire recipe: 1181 calories, 35 g fat, 6 g carb, 189 g protein
Per chicken breast (1/4th recipe): 295 calories, 8.75 g fat, 1.5 g carbs, 47 g protein
Per 4 oz. portion (1/8th recipe): 148 calories, 4.4 g fat, .75 g carbs, 23.6 g protein

Using chicken broth in place of wine would save 36 calories for the entire recipe.
Using flavor sprays instead of oil and butter would save 88 calories for the recipe.
Combined savings from both changes would be 124 calories overall, 31 cals per chicken breast, 16 cals per 4-oz. portion.

1 comment:

PCBeachphotos said...

Hi Becky,

I made this last night and it was delicious. It took a lot longer than 2 minutes for the sauce to reduce but I just removed the chicken and turned up the heat on the sauce for a few minutes. I will make this again!

Leslie