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Chicken Scallopini with Lemon-Caper Sauce


Chicken Scaloppine with Lemon-Caper Sauce

Chicken Scaloppine with Lemon-Caper Sauce

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.

Yield

Makes 4 servings

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

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