Our chicken piccata, served over entire wheat pasta, has a rich lemon-trick sauce that is made with additional virgin olive oil and only a touch of margarine for essence. When you like, you can utilize a gentle fish like tilapia or even shrimp rather than chicken bosom.
Recipe
Makes: 4 servings
Active Time:
Total Time:
INGREDIENTS
- 2 tablespoons lemon juice
- 2 teaspoons butter
- 4 chicken cutlets, (3/4-1 pound total), trimmed
- 6 ounces whole-wheat angel hair pasta
- 1/2 cup white wine
- 1/4 cup chopped fresh parsley
- 1/3 cup all-purpose flour, divided
- 3 teaspoons extra-virgin olive oil, divided
- 1 10-ounce package mushrooms, sliced
- 2 cups reduced-sodium chicken broth
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- 3 large cloves garlic, minced
- 2 tablespoons capers, rinsed
PREPARATION
- Heat a substantial pot of water to the point of boiling. Include pasta and cook until only delicate, 4 to 6 minutes or consistent with bundle bearings. Empty and wash.
- Then, whisk 5 teaspoons flour and juices in a little bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dig both sides in the flour. Heat 2 teaspoons oil in a substantial nonstick skillet over medium high temperature. Include the chicken and cook until sautéed and no more pink in the center, 2 to 3 minutes for every side. Exchange to a plate; blanket and keep warm
- Heat the remaining 1 teaspoon oil in the dish over medium-high hotness. Include mushrooms and cook, mixing, until they discharge their juices and start to tan, in the ballpark of 5 minutes. Exchange to a plate. Add garlic and wine to the skillet and cook until decreased significantly, 1 to 2 minutes. Blend in the held stock flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Carry to a stew and cook, mixing, until the sauce is thickened, something like 5 minutes.
- Mix in parsley, tricks, margarine and the saved mushrooms. Apportion 1/2 mug of the mushroom sauce. Hurl the pasta in the skillet with the remaining sauce. Serve the pasta finished with the chicken and the held sauce.
NUTRITION
Per serving: 397 calories; 9 g fat ( 3 g sat ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 gprotein; 5 g fiber; 544 mg sodium; 609 mg potassium.
Nutrition Bonus: Selenium (37% daily value), Vitamin C (18% dv), Potassium (17% dv), Iron (16% dv).
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat
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