Chicken Piccata

Healthy Living, Recipes

chicken-piccata

This easy chicken piccata recipe is a fast weeknight dinner. If you are looking for a quick dinner recipe, this delicious chicken piccata can be made in less than 30 minutes.

While at first glance, this recipe appears to have a good amount of fat: 14 grams per serving, most of the fat content is the heart healthy type. The fats come from the chicken, the margarine, and the olive oil. Olive oil can lower bad cholesterol levels and reduce risk of heart disease and stroke, and trans-fat free margarine avoids the trans fats found in traditional stick margarine: those that may raise bad cholesterol, reduce good cholesterol, and increase risks for diabetes, heart disease and stroke. Many trans-fat free margarines are made with the heart healthy mono-and poly-unsaturated oils like canola, olive, and safflower or a blend of plant oils. Fats do serve a purpose in our bodies despite earning a bad reputation, they make up components of our cells, provide energy, absorb nutrients, and produce hormones while protecting our internal organs, so it’s important to still find ways to include the heathy fats in our diets without overdoing it on portion sizes. Other healthy fats are found in fatty fish, nuts and seeds, and avocados.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 4 boneless, skinless chicken breasts (4 oz each), butterflied and cut in half
  • Black pepper to taste
  • 3 Tbsp all-purpose flour
  • 3 Tbsp reduced-calorie trans fat free margarine
  • 2 Tbsp olive oil
  • 1/3 cup fresh lemon juice
  • 1/2 cup reduced sodium chicken broth
  • 1 Tbsp capers rinsed
  • 1 lemon thinly sliced, optional
  • 2 Tbsp chopped fresh parsley

Preparation

Season chicken with pepper. In a resealable plastic bag, dredge the chicken in the flour and shake off excess.

In a large skillet, melt the margarine and oil over medium-high heat. Add chicken and cook for 3 minutes. When chicken is browned, flip and cook other side for 3 minutes. Remove from skillet and set aside.

In the same skillet, add the lemon juice, broth and capers. Bring to a boil, scraping up brown bits. Return the chicken to the skillet and simmer for 5 minutes. Arrange lemon slices on a platter, if using. Transfer chicken to platter. Pour sauce over chicken and garnish with parsley.

Yield: 4 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 4 oz chicken; 2 Tbsp sauce

Calories: 240
Sodium: 343mg
Fat: 14g
Carbohydrates: 4g
Saturated Fat: 0g
Fiber: 0g
Cholesterol: 65mg
Protein: 26g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.