Both Chuck and I had errands to run this evening, but even though we got home late, we were still able to get a flavorful, healthy meal on the table in about 30 minutes. Chicken piccata, roasted purple potatoes, and roasted haricot vert … quick and tasty.
Below is the recipe for the chicken piccata (taken from the “Light & Healthy 2010″ issue of America’s Test Kitchen magazine). Right before we started the chicken, we put the potatoes in the oven to roast. After the potatoes had roasted for 10 minutes, we added the haricot vert to the roasting pan while we finished the chicken, and all components were ready at the same time.
- 1/4 cup plus 1 teaspoon unbleached all-purpose flour
- 8 (3-ounce) thin boneless, skinless chicken breast cutlets
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 2 tablespoons canola oil
- 2 tablespoons capers, rinsed [We left these out]
- 2 medium garlic cloves, minced
- 1 cups low-sodium chicken broth
- 1/2 cup dry white wine
- 4 (2 inch) strips lemon zest plus 4 teaspoons fresh lemon juice
- 1 tablespoon unsalted butter, chilled
1. Spread 1/4 cup flour in a shallow dish. Pat the cutlets dry with paper towels, then season with salt and pepper. Lightly dredge one side of each cutlet in the flour, shaking off the excess.
2. Heat 1 tablespoon of the oil in a 12-inch skillet over medium-high heat until shimmering. Carefully lay 4 of the cutlets, floured side down, in the skillet and cook until golden brown on the first side, about 3 minutes. Flip the cutlets over and continue to cook until the meat is no longer pink, about 1 minute. Transfer the cutlets to a plate and tent loosely with foil. Repeat with the remaining oil and cutlets.
3. Add the capers and garlic to the oil left in the skillet, return to medium heat, and cook until fragrant, about 30 seconds. Stir in the remaining 1 teaspoon flour until incorporated. Whisk in the broth, wine, and lemon zest strips, scraping up any browned bits. Bring to a simmer and cook until thickened slightly and reduced to 1/2 cup, about 10-15 minutes.
4. Return the cutlets, along with any accumulated chicken juices into the simmering sauce. Continue to simmer until heated through, about 30 seconds. Transfer the cutlets to a plate. Off the heat, remove the lemon zest and whisk in the lemon juice and butter. Spoon the sauce over the chicken and serve.
Serves 4; per serving (with sauce): Cal 310; Fat 12 g; Sat fat 3 g; Chol 105 mg; Carb 4 g; Protein 40 g; Fiber 0 g; Sodium 490 mg, Weight Watchers points = 7.