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Healthy Chicken Piccata Recipe

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chicken-mushroom

Healthy Chicken Piccata Recipe

Chicken Piccata is a classic Italian dish that always seems to impress everyone’s palate. I substitute whole wheat flour and extra virgin olive oil in place of regular all purpose flour and nearly a stick of butter butter. Mine comes out tastier, in my opinion, and much healthier as well!! It is typically served with pasta, so I will either use whole wheat pasta or quinoa for a starch or with a salad or veggie as a side, if I’m in a lighter mood. Guests always think I slave over this dish, but it is actually quite easy to throw together…and delicious too!

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Recipe: 4 serving

Ingredients:

  • 4 boneless, skinless chicken breast fillets, about 4- 6 oz. each
  • 1 large sweet onion, peeled and chopped
  • 2 cloves garlic, peeled and crushed
  • 5 Tbsp olive oil
  • ½ cup whole wheat all-purpose flour
  • ½ cup dry white wine
  • 2 lemons- cut in half and juice removed
  • 2-4 Tbsp capers
  • 1 cup chicken stock or broth
  • 2 Tbsp Italian parsley, finely chopped
  • Black pepper
  • Kosher salt to taste
  • 1 cup mushrooms(Not traditional in a piccata, but I love them!)

Preparation:

    1. Squeeze the juice out of one of the lemons and set the juice aside. From the other lemon, slice four very thin slices from the center (the widest part), and set those aside, too.
    2. Use wax paper across your work surface, place the chicken breast fillets on it, and lay another piece of wax paper on top. Then, using a meat mallet, rolling pin or similar object, flatten the chicken breasts between the layers of plastic wrap until they are about ¼ inch thick.
    3. In a shallow baking dish or even a plate, combine the whole wheat flour and salt and pepper.
    4. Heat a heavy-bottomed sauté pan over medium-high heat for a minute, then add the olive oil and heat for another 30 seconds or so. Add the onion and garlic to the pan and sauté until the onion is slightly translucent, about 3 minutes. Remove the onion and garlic from the pan and set them aside.
    5. Add 1 tablespoon of olive oil and bring to medium heat.
    6. Now dredge both sides of the chicken breast fillets in the lemon juice and then directly to the flour mixture, shake off any excess flour and add them, one or two at a time, to the hot pan. Cook 2 to 3 minutes per side or until they are nicely browned. Remove them from the pan and set aside on a plate, covered with foil, while you make the sauce.
    7. Add the stock or broth, white wine, any additional lemon juice and capers to the pan and scrape off any flavorful bits from the bottom of the pan. Then return the onion-garlic mixture to the pan and heat it through.
    8. Return the chicken to the pan, bring the liquid to a boil, then lower it to a simmer and cook for about 3 minutes or until the mixture has reduced by about one-third. Add the chopped parsley just at the end of the cooking.
    9. With a pair of tongs, remove the chicken breasts and plate them. Adjust the seasoning on the sauce with Kosher salt and lemon juice. Sauce generously, top each portion with a lemon slice and serve immediately.

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