Friday, May 20, 2011

Rocco's Chicken Picatta

A few weeks ago I decided to use Rocco DiSpirito's Now Eat This as my cookbook of the week. One of the dishes I made was his Chicken Picatta recipe. I've always liked picatta dishes...the tangy lemon and capers together...yum! I was excited to find a low cal version of this, and I figured I couldn't go wrong with Rocco.

Rocco's Chicken Picatta
Source: Now Eat This by Rocco DiSpirito

4 skinless, boneless chicken breasts (4 ounces each), pounded thin
Salt and freshly ground black pepper
1/2 cup plus 2 tablespoons whole-wheat flour
1 cup egg substitute
2 tablespoons unsalted butter
4 garlic cloves, minced
1/3 cup fresh lemon juice
2/3 cup water
3 tablespoons drained capers
1/3 cup chopped fresh flat-leaf parsley

1. Heat 2 large nonstick saute pans over medium heat.

2. While pans are heating, season the chicken with salt and pepper to taste. Put the ½ cup flour in one shallow dish and the egg substitute in another shallow dish. Dredge the chicken in the flour, then in the egg substitute, to coat completely.

3. When pans are hot, add ½ tablespoon of the butter to each pan. Allow the butter to melt completely and brown slightly. Then add 2 coated chicken breasts to each pan. Saute the chicken until it is golden brown and just cooked through, about 2 minutes per side. Transfer the chicken to a serving platter, and tent it with foil to keep the chicken warm.

4. Raise the heat under one of the saute pans to high. Add the remaining 1 tablespoon butter to the pan and allow it to melt. Add garlic and sweat for one minute. Whisk the remaining 2 tablespoons flour into the butter. Whisk in the lemon juice and the water; bring to a boil. Reduce the heat to low-and continue to cook the sauce, whisking constantly, until it has thickened, about 2 minutes. Stir in the capers and parsley. Season with salt and pepper to taste, if desired. Spoon the sauce over the chicken, and serve.

Fat 7.4g
Calories 241
Protein 31g
Carbohydrates 12g
Cholesterol 81mg
Fiber 2g
Sodium 459mg

*****

I left the sauce off my kids' pieces because I just didn't know if they'd like it, and I'm all about avoiding potential issues and fights at the dinner table. The husband and I loved it though. The crunchy breading, the lemons and capers...great combination! This is definitely something I'll make again, and since I don't use capers very often a jar lasts me awhile and I pretty much always have them in my fridge.

1 comment:

The Random Mommy said...

Looks great. Hubby loves capers... and I don't know what to do with the jar in the fridge... I see in this in the future! Thanks Claire!