Skinny Chicken Piccata

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279 CALORIES 12g CARBS 10g FAT 35g PROTEIN
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I have always had a little bit of a love, hate relationship with Chicken Piccata. I think it’s the capers. As a kid, I was on the “hate” side of our relationship, which was rare for me since I was the type of kid who would fight my Dad for the last sardine and almost cry when I had to order off the kids menu. Honestly, I would fight for the last sardine. That’s weird. Then as I got a little older I began to love chicken piccata the lemons, capers, and buttery sauce. Delicious. Until I started working at a restaurant that served chicken piccata and endlessly had to try to explain to people what capers were. This is a challenge for a fifteen year old. “Umm, green, salty pea type things” was my answer most of the time I think, and usually didn’t satisfy the customer. But now, I am back on the bandwagon. I love the flavors of Chicken Piccata and surprisingly it wasn’t too hard to lighten up. If you use a little less butter and oil you can get almost the same flavors without all the fat and calories. I didn’t use white wine in my Chicken Piccata, but you could easily substitute 1/2 cup of white wine for 1/2 cup of the chicken broth. It makes a perfect, quick meal.
The Recipe
Skinny Chicken Piccata

Skinny Chicken Piccata

PREP TIME: 10 Min
COOK TIME: 20 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 1.33 lbs boneless skinless chicken breast, cut into cutlets
  • 1/4 cup flour
  • 1 1/2 tbsp butter
  • 1 tbsp olive oil
  • 1/4 cup shallots, diced
  • 4 U garlic cloves, minced
  • 1 1/4 cup low sodium chicken broth
  • 1 U Juice of 1 lemon
  • 1 1/2 tbsp capers
  • 2 tbsp chopped parsley
  • 1 tbsp whole grain mustard

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Instructions

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1

Sprinkle the chicken cutlets on both sides with salt and pepper. Set aside 1 tsp. of flour. Spread the remaining flour out on a large plate and gently coat each chicken breast with flour. Set aside.

2

In a skillet or saute pan, melt 3/4 tbsp of butter over medium high heat. Add 1/2 tbsp olive oil and a touch of cooking spray if needed. Add the chicken breast and cook for 4 minutes on each side. Then set aside and tent with tinfoil to keep them warm. While the chicken is cooking, mix 1 tsp of flour into 1/4 cup of chicken stock and set aside.

3

Add the other 1/2 tbsp of olive oil, shallots, and garlic to the pan. Cook for two minutes until fragrant but not burnt.

4

Add 1/2 cup of chicken stock and scrape all of the brown bits off the bottom of the pan. Cook for about 5 minutes until the chicken broth almost evaporates.

5

Add the chicken broth you mixed with flour and stir until smooth. Then add the final 1/2 cup chicken broth and bring it to a boil. Let it reduce by half and then turn the burner to low.

6

Stir in the butter, capers, mustard, lemon juice, and parsley. Serve each chicken breast with 2 tbsp of piccata sauce.

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Nutritional Facts
Serving Size: 6 oz. (250g)
Amount Per Serving
Calories 279
Calories from Fat 91
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
17%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 86mg
28%
Sodium 231mg
10%
Total Carbohydrate 12g
4%
Dietary Fiber 1g
5%
Sugars 1g
Protein 35g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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