Tuesday, October 21, 2008

Chicken Piccata

This recipe has made it into my notebook of favorites.

I begin with cutting the chicken breast halves into (approximately) 4 oz. portions

Now the fun begins. I prefer to make this dish when I have a little pent up aggression. Pulverize that chicken until it is 1/4" thick. I put mine in a resealable plastic bag and pound away with the flat side of a meat mallet. Why the plastic bag? Who likes to clean pulverized raw chicken off of their walls? Don't you love it when people answer a question with yet another question? Seriously, it's not terribly sanitary to have potentially salmonella infested chicken juice splashing all over your food preparation and eating surfaces with every strike of the mallet. Still have your appetite? Read on!

I prepare the egg mixture and flour/Parmesan mixtures for breading. Dredge the chicken in the flour. Dip into the egg. Then back into the flour one more time.

Now into the pan

And flip. Isn't it pretty? All golden brown and scrumptious looking.

After you remove the chicken to a warm location, don't scrape the pan or wash it out before the next step. Rather, toss in the butter and melt, then pour in the remaining wine and lemon juice and scrape the drippings loose while you stir the sauce. That stuff cooked on to the bottom of the pan adds flavor.

Now boil the sauce until it is reduced by a fourth. I like capers in my piccata, so I toss in a tablespoon.

Finally I place the cooked chicken breasts on a bed of whole wheat angel hair pasta and drizzle the sauce over the top. Mmmmmm.

Chicken Piccata
8 boneless skinless chicken breast halves (4 ounces each)
1/2 cup egg substitute
2 tablespoons plus 1/4 cup dry white wine or chicken broth, divided
5 tablespoons lemon juice, divided
3 garlic cloves, minced
1/8 teaspoon hot pepper sauce
1/2 cup all-purpose flour
1/2 cup grated Parmesan cheese
1/4 cup minced fresh parsley
1/2 teaspoon salt
3 teaspoons olive oil, divided
2 tablespoons butter
1-2 tablespoons capers

Directions: Flatten chicken to 1/4-in. thickness. In a shallow dish, combine the egg substitute, 2 tablespoons wine or broth, 2 tablespoons lemon juice, garlic and hot pepper sauce. In another shallow dish, combine the flour, Parmesan cheese, parsley and salt. Coat chicken with flour mixture, dip in egg substitute mixture, then coat again with flour mixture. In a large nonstick skillet, brown four chicken breast halves in 1-1/2 teaspoons oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain drippings. Repeat with remaining chicken and oil. Remove and keep warm. In the same pan, melt butter. Add the remaining wine or broth and lemon juice. Bring to a boil. Boil, uncovered, until sauce is reduced by a fourth. Toss in about 1 tablespoon of capers. Drizzle over chicken. Yield: 8 servings.

One serving:
One chicken breast half
Calories: 246 Fat: 8g Carbohydrate: 8g Fiber 0g (trace)
Diabetic Exchange:
4 lean meat, 1/2 starch.

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