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.
Makes 4 servings
|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|
- 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.
- Combine broth, lemon juice, remaining 1 tablespoon flour and capers in small bowl.
- 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.
- Stir broth mixture and pour into skillet. Boil 1 to 2 minutes or until thickened. Serve immediately over chicken.
|Serving Size:||1/4 of total recipe|
|Saturated Fat||1 g|
|Total Fat||4 g|
|Calories from Fat||26 %|
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