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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
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
