Category: Main Course
Chicken Piccata with Pasta & Mushrooms - TastyPlanner.com
Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that’s made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.
Recipe Source: http://www.eatingwell.com/r...
6 ounces whole-wheat angel hair pasta
1/3 cups all-purpose Flour, divided
2 cup reduced-sodium chicken broth
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound total), trimmed
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice
1/4 cup chopped fresh parsley
2 tablespoons capers, rinsed
2 teaspoons butter
1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4. Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.
PER SERVING: 397 calories; 9g fat (3g sat, 3g mono); 54mg cholesterol; 45g carbohydrates; 0g added sugar; 28g protein; 5g fiber; 544mg sodium; 609mg potassium
NUTRITION BONUS: Selenium (37% daily value), Vitamin C (18% daily value), Potassium (17% daily value), Iron (16% daily value)
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat