Chicken Scallopini with Lemon-Caper Sauce
by the Editors of Easy Home Cooking Magazine
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Publications International, Ltd., the Editors of. "Chicken Scallopini with Lemon-Caper Sauce." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-scallopini-with-lemon-caper-sauce-recipe.htm> 21 August 2008.
Chicken Scaloppine with Lemon-Caper Sauce
Yield: Makes 4 servings
Healthy eating requires healthy cooking techniques. To minimize the oil normally used to pan-fry scaloppine, use a well- seasoned or heavy-bottomed pan and spray it with nonstick cooking spray before heating.
Ingredients:
1
pound boneless skinless chicken breast halves
3
tablespoons all-purpose flour, divided
1/4
teaspoon black pepper
1/4
teaspoon chili powder
1/2
cup fat-free, reduced-sodium chicken broth
1
tablespoon lemon juice
1
tablespoon drained capers
1/2
teaspoon extra-virgin olive oil
Preparation:
1.
Place chicken breasts, 1 at a time, between sheets of waxed paper. Pound to 1/4-inch thickness. Combine 2 tablespoons flour, pepper and chili powder in shallow plate. Dip chicken pieces in flour mixture to lightly coat both sides.
2.
Combine broth, lemon juice, remaining 1 tablespoon flour and capers in small bowl.
3.
Spray large skillet with nonstick cooking spray; heat over medium-high heat. Place chicken in hot pan in single layer; cook 1-1/2 minutes. Turn over; cook 1 to 1-1/2 minutes or until chicken is no longer pink in center. Repeat with remaining chicken (brush pan with 1/4 teaspoon oil each time you add pieces to prevent sticking). If cooking more than 2 batches, reduce heat to medium to prevent burning chicken.
4.
Stir broth mixture and pour into skillet. Boil 1 to 2 minutes or until thickened. Serve immediately over chicken.
Nutritional Information:
| Serving Size: 1/4 of total recipe | |
| Fiber | <1 g |
| Carbohydrate | 4 g |
| Cholesterol | 58 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 26 % |
| Calories | 144 |
| Protein | 22 g |
| Sodium | 67 mg |
Dietary Exchange:
| Meat | 2-1/2 |
This recipe appears in: Italian
