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–+ servings

Chicken Piccata Made Skinny

Chicken Piccata Made Skinny

Ingredients
  

Ingredients for Chicken:

  • 1 pound chicken breasts, boneless skinless (you can use 2 large chicken breasts, butterflied, then cut in half to make 4 breasts)
  • 1 tablespoon lemon juice
  • Salt and freshly ground black pepper, to taste
  • ¼ teaspoon garlic powder
  • 1 slice whole-wheat or multigrain bread, (see instructions below to make bread crumbs)
  • 1 large egg, beaten
  • Olive oil spray
  • 2 teaspoons olive oil

Ingredients for Sauce:

  • 1 tablespoon reduced-fat butter or Smart Balance Light
  • ½ cup reduced-sodium chicken broth
  • ¼ cup white wine
  • 1 lemon, juiced
  • 1 tablespoon capers
  • 2 tablespoons scallions or chives, chopped (for garnish)

Instructions
 

  • Cut chicken into 4 pieces.  Place each chicken breast between 2 sheets of parchment paper or plastic wrap and pound out to ¼-inch thick. Add chicken to a plate and drizzle 1 tablespoon lemon juice over the chicken breasts. Sprinkle both sides with a little salt, pepper, and garlic powder.
  • To make bread crumbs: Toast bread and break into pieces.  Add to a blender. Grind into crumbs.  Place the bread crumbs on a plate. In a shallow bowl, add the egg and beat well. Dip each chicken breast first in the egg, then bread crumbs.
  • In a large nonstick pan, spray a generous amount of olive oil spray. Add olive oil, to heat. Add the breaded chicken breasts.  Cover pan and cook chicken for 3 minutes. Using a spatula, carefully turn over chicken, cover, and cook for about more 2 minutes until chicken is cooked through.  Remove from pan and set aside while you make the sauce.
  • To make the sauce: In a small saucepan, melt butter. Add chicken broth, wine and lemon juice and a little salt, and pepper. Boil over medium-high heat until reduced in half, about 2 minutes. Stir in capers. 
  • To serve: add 1 chicken breast to each plate. Divide sauce and spoon over each chicken breast.  Sprinkle a little scallions or chives over each serving, if desired.

Nutrition

Serving: 4ouncesCalories: 202kcalCarbohydrates: 7gProtein: 28gFat: 8gSaturated Fat: 1gCholesterol: 98mgSodium: 333mgFiber: 1gSugar: 2gBlue Smart Points: 2Green Smart Points: 4