Chicken Piccata

Our next stop in our journey takes us halfway around to world to Italy. A country that's filled with culture, architecture and of course amazing food. Let's face it the Romans ate very well.

This zesty piccata goes gourmet with lean chicken breat coayed in flour and topped with lemon slices and chopped parsley. The comforting Italian-style entrée is low-calories and low-carb.

Ingredients

2 Chicken Breast

2 tbsp All-purpose Flour

¼ tsp Salt

¼ tsp Ground Black Pepper

2 tsp Olive Oil

1 cup Chicken Broth

2 tsp Lemon Zest

2 tsp Lemon Juice

2 cloves of Garlic, minced

½ tsp Dijon Mustard

1 Lemon, thinly sliced

1 tbsp parsley, minced

Directions

Split the 2 chicken breast in half horizontally to make 4 portions. 

Place one of the chicken portion between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound turkey to about 3/8-inch thickness. Remove plastic wrap. Repeat with remaining chicken portions.

In a shallow dish, combine flour, 1/8 teaspoon of the salt, and the pepper. Coat each chicken portion with flour mixture, turning to coat evenly. Shake off excess flour mixture.

In a large nonstick skillet, heat olive oil over medium-high heat. Add chicken portions; cook about 6 minutes or until browned, turning once to brown evenly.

Add broth, 2 teaspoons lemon zest, lemon juice, garlic, dijon mustard, and remaining 1/8 teaspoon salt to skillet. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until chicken is no longer pink and cooking liquid is slightly reduced. Add the half the lemon slices. Cook for 2 minutes more.

To serve, transfer chicken to serving plates. If desired, top with minced parsley and lemon slices. Serve with some of the cooking liquid. Makes 4 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 4

PER SERVING: 148 cal., 3 g total fat 57 mg chol., 323 mg sodium, 5 g carb. 24 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3.5