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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"The trouble with eating Italian food is that five or six days later you’re hungry again."
-George Miller, Comedian

The refrigerator light goes on...

Capers make anything better and there’s essentially nothing harmful in them.

Alcohol in Recipes

A lot of my recipes use wine or other alcoholic beverages in them. With the cooking process most of the alcohol evaporates, but not completely.

Many people don't wish to use any alcohol and there are alternatives. There are good non-alcoholic wines on the market -- some made by the better California vineyards. One brand that is pretty easy to find is Fre and it is used by many chefs when they want to avoid alcohol. To replace rum or bourbon, you can use extracts that have similar flavors (although they do still have a tiny bit of alcohol in them).

Keep in mind that there's less than a half-teaspoon of alcohol in a tablespoon of wine. Alcohol evaporates faster than the water in the wine, but there will still be a little alcohol left after cooking.

The amount that remains depends on what is being cooked. A stew, such as beef bourguignon that cooks for a few hours, will have time for more of the alcohol to burn off. On the other hand, a dish that is rapidly cooked, such as chicken piccata, may have as much as 50% of the alcohol remaining. So you could be getting as much as 1/4 teaspoon of alcohol in a serving of chicken piccata made with white wine.


 

Chicken Piccata



Servings = 4 | Serving size =1 chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

Doubling this healthy recipe requires making two batches in separate skillets.

Leftovers make great sandwiches.

Serve with Plain Mashed Potatoes or Jasmine Rice or Plain Mashed Potatoes - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

AND

Serve with Roasted Beets or Parmesan Squash. or Green Beans in Walnut Vinaigrette or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1/4 cup all purpose flour
1/2 tsp salt
1/2 tsp ground black pepper
1 tsp extra virgin olive oil
1 tsp unsalted butter
2 cloves garlic
4 4 ounce boneless, skinless chicken breasts
1/2 cup low sodium chicken or vegetable broth
1/4 cup white wine
1 Tbsp capers
1 lemon (juiced)

Preheat the oven to 200°F.

Using a very sharp knife, carefully slice chicken breast on the bias into 1/2 inch thick slices (meat cut this way is called scaloppini). Place the scaloppini between two sheets of plastic wrap and pound until they are about 1/4 inch thick.

Place flour, salt and pepper in a small brown paper bag. Add 1/2 of the chicken scaloppini and shake to coat well. Take the coated chicken from the bag and repeat with the other 1/2 of the chicken.

Put the olive oil and butter in a 10 inch non-stick skillet over medium heat and add the garlic. As the garlic begins to turn brown, add the chicken and cook until browned on both sides.

Remove the chicken to a plate and place in the warm oven.

Add the chicken stock, white wine, lemon juice and capers to the pan and cook over medium heat, scraping the bottom of the pan until it is clean.

Add the chicken back into the pan for about seven minutes, turning frequently. The sauce will thicken to a glaze. Place the chicken on a plate and top with the sauce.

Nutrition Facts

Serving size = 1 chicken breast

Servings = 4

.

Amount Per Serving

Calories 191 Calories from Fat 32
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 6%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 69mg 23%
Sodium 491mg 20%
Total Carbohydrates 7g 3%
    Dietary Fiber 0g 2%
    Sugars 0g  
Protein 27g  
Vitamin A 1% Vitamin C 12%
Calcium 2% Iron 8%
Vitamin K 2 mcg Potassium 339 mg
Magnesium 38 mg