Chicken Scallopini with Lemon-Caper Sauce
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the Editors of Publications International, Ltd.. "Chicken Scallopini with Lemon-Caper Sauce" 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/chicken-scallopini-with-lemon-caper-sauce-recipe.htm> 12 February 2012.
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Chicken Scaloppine with Lemon-Caper Sauce
YIELD Makes 4 servings
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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:
- 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.
This recipe appears in:
Italian
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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