Chicken Piccata
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Chicken Piccata
Chicken Piccata
A delicious Flat Belly spin on this Italian favorite. From the
new Flat Belly Diet Cookbook
TIME: 15 minutes
SERVINGS: 4
Capers are actually immature buds plucked from a small
bush native to the Middle East and Mediterranean regions
of the world. Pickled in vinegar brine or packed in salt, they
are often displayed in small, narrow jars. To keep the
sodium count under control, choose the brine-packed ones.
12 ounces boneless, skinless chicken tenders
2 Tbsp flour
4 Tbsp olive oil (MUFA)
2 Tbsp freshly squeezed lemon juice
2 Tbsp chopped fresh parsley
2 tsp capers, minced
Freshly ground black pepper
1. Lay the tenders on a work surface. With a smooth scaloppine pounder or a rolling pin covered in plastic wrap, flatten to 1/4" thickness. Dredge the cutlets lightly in the flour.
2. Heat a large skillet over medium-high heat. Add the oil to
the skillet and heat until sizzling. Place the chicken in the
skillet. Cook for 2 minutes per side or until lightly browned
and cooked through.
3. Add the lemon juice, parsley, and capers. Bring the
mixture to a boil. Reduce the heat and simmer for 2
minutes to allow the flavors to blend. Season to taste with
the pepper. Serve the chicken with the pan juices.
Note: Pounding the chicken breasts to an even thickness is
an important step because it allows the chicken to cook
evenly so both ends are moist and delicious.
Nutritional Info:
235 calories, 21 g protein, 4 g carbohydrates, 15 g fat, 2 g
saturated fat, 49 mg cholesterol, 108 mg sodium, 0 g fiber