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Curried Chicken Cutlets


Curried Chicken Cutlets

Curried Chicken Cutlets

Dredging chicken with seasoned flour gives these cutlets a tasty, golden-brown coating. Bits of flour left in the skillet after cooking also help to thicken the piquant lemony sauce made right in the pan.

Yield

Makes 4 servings

Ingredients

4 boneless skinless chicken breast halves
1/2 cup all-purpose flour
1 teaspoon salt
1 teaspoon ground red pepper
1 tablespoon curry powder
2 red bell peppers, cut lengthwise into 1/4-inch-thick slices
1 teaspoon olive oil
1/4 cup lemon juice
1/4 cup finely chopped fresh cilantro

Preparation

  1. Pound chicken breasts to 1/4-inch thickness between 2 pieces of plastic wrap with flat side of meat mallet or rolling pin.
  2. Combine flour, salt, ground red pepper and curry powder in shallow bowl. Dip chicken cutlets in flour mixture to coat both sides well; shake off excess flour.
  3. Generously spray nonstick skillet with nonstick cooking spray; heat over medium heat. Add 2 chicken cutlets; cook 3 to 4 minutes per side. Transfer to warm plate; cover and set aside. Repeat with remaining chicken.
  4. Add bell peppers and olive oil to skillet; cook and stir 5 minutes or until peppers are tender. Stir in lemon juice and cilantro; heat through. Pour sauce over chicken cutlets. Garnish with kale and fresh marjoram, if desired.

Nutritional Information

Serving Size: 1 cutlet with about 1/2 cup sauce
Fiber 1 g
Carbohydrate 17 g
Cholesterol 73 mg
Saturated Fat 1 g
Total Fat 5 g
Calories from Fat 18 %
Calories 230
Protein 29 g
Sodium 599 mg

Dietary Exchange

Meat 3
Starch 1

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