Healthy Recipes: Chicken Picatta

 



Picatta is an Italian word that means to pound flat. Serve your chicken picatta with warm mashed potatoes for a hearty meal.

INGREDIENTS:

4 4-ounce Boneless, skinless, chicken breasts

½ cup Whole Wheat flour

1 Tablespoon Rosemary, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Pepper

1 ½ teaspoon Olive oil

1 Tablespoon Lemon juice

1 cup Low sodium chicken stock

2Tablespoons Capers

2 Tablespoons Half and half

2 Tablespoons Corn starch

¼ cup cold water

Lemon zest or roasted tomato (optional garnish)

PREPARATION:

• Pound out chicken breasts to about a ¼” thickness.


• Chicken breasts should be pounded thin enough so it only takes four minutes on each side to be fully cooked in the center.


• Heat large sauté pan to medium high heat/flame.


• In medium size bowl, mix flour, rosemary, salt and pepper together


• Dredge pounded chicken breast in flour mixture and set aside until all breasts have a nice flour coating.


• Add olive oil to pan and spread around pan.


• Once olive oil is hot, place breasts in sauté pan


• Cook chicken breasts on each side for about four minutes.


• Always check the side of the breast that is cooking to check the doneness or color of that side.  If it is getting dark really fast and it has only been one minute then simply turn down your heat.


• Once you have flipped the breast over onto the other side, and after it has seared for about 2 minutes, add your lemon juice.


• Let the lemon juice slightly evaporate or absorb into the chicken then add your chicken stock, capers and half and half


• Once stock has slightly thickened, simply remove breasts from pan and pour sauce over the chicken.


• Add lemon zest or roasted tomato as a garnish to complete your entrée.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 205

Fat: 5 grams