Active time: 8 minutes Total time: 30 minutes
Lemony, caper-rich chicken piccata only gets better when you add spring vegetables to it. A little bit of white wine enhances the bright taste, but you can also substitute chicken stock. Keep pre-cooked brown rice (either frozen or shelf-stable) for an easy whole-grain side.
RD tip: Asparagus is particularly high in lignin, a fiber that humans can’t digest, but the beneficial bacteria in your gut can. Feed those probiotics to keep your gut healthy.
Chicken Piccata With Asparagus and Spinach
- 1 tablespoon canola oil
- 4 (6-ounce/170g) boneless, skinless chicken breasts
- 1/2 teaspoon kosher salt, divided
- 1/2 teaspoon black pepper, divided
- 1/4 cup (28g) shallots, minced
- 1/2 cup (118ml) dry white wine
- 1 pound (454g) asparagus, cut into 2-inch pieces
- 1 cup (237ml) unsalted chicken stock
- 2 teaspoons cornstarch
- 5 ounces (142g) fresh baby spinach
- 2 tablespoons unsalted butter, cut into small pieces
- 2 tablespoons capers
- 1 1/2 tablespoons fresh lemon juice
- 2 cups (285g) cooked brown rice
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook until well browned, about 5 minutes. Turn chicken over, reduce heat to medium-low, and cook until chicken reaches an internal temperature of 165°F (74ºC), 7–8 minutes. Remove chicken from pan; cover and keep warm.
Add shallots to pan; cook 1 minute, stirring constantly. Increase heat to medium-high. Add wine to pan, scraping the bottom of the pan to loosen browned bits. Cook until reduced by half, about 2 minutes. Add asparagus to pan; cover and cook 2 minutes.
In a medium bowl, whisk together chicken stock and cornstarch. Add stock mixture and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper to pan. Cook until sauce thickens and asparagus is crisp-tender, about 3 minutes. Gradually add spinach, stirring until wilted.
Remove pan from heat. Stir in butter, capers and lemon juice. Return chicken to pan, turning to coat with sauce. Serve chicken and sauce over rice.
Serves: 4 | Serving Size: 1/2 cup rice, 1 chicken breast and about 3/4 cup sauce
Nutrition (per serving): Calories: 441; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 391mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 5g; Protein 47g
Nutrition Bonus: Potassium: 714mg; Iron: 21%; Vitamin A: 55%; Vitamin C: 29%; Calcium: 7%