You can quickly doll up lean chicken breast with this recipe by the Lose Weight the Smart Low-Carb Way Cookbook. Chicken is lightly coated in flour and sage then pan-fried to a delicious golden-brown before being topped with a buttery wine and caper sauce. Serve with a side of greens and you have a fancy low-carb meal!
Chicken Scallopini with Sage & Capers
Ingredients
- 1/4 cup dry white wine or chicken broth
- 1/3 cup chicken broth
- 1 tablespoon drained capers
- 4 boneless, skinless chicken breast halves (6 ounces each), pounded to 1/4″ thick
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 3/4 teaspoon rubbed sage
- 3 tablespoons whole wheat flour
- 4 teaspoons olive oil
- 1 teaspoon cornstarch
- 2 teaspoons cold water
- 1 1/2 tablespoons cold butter, cut in small pieces
- 2 teaspoons chopped fresh parsley (optional)
Directions
In a small bowl, combine the wine or broth, broth, capers and set aside.
Season the chicken with the salt, pepper, and sage. Lightly coat with the flour, patting off the excess.
Heat a large nonstick skillet over high heat and add 2 teaspoons of the olive oil. Add 2 pieces of the chicken and cook until browned, 2 to 3 minutes. Reduce the heat to medium and turn the chicken. Cook until the chicken is no longer pink and the juices run clear, about 2 minutes. Remove to a platter and cover with foil to keep warm.
Add the remaining 2 teaspoons olive oil and cook the remaining chicken in the same fashion. Remove to the platter.
In a small cup, combine the cornstarch and water.
Pour the caper mixture into the skillet and heat over medium heat. Bring to a simmer and whisk in the cornstarch mixture. Cook, whisking until thickened, about 15 seconds. Whisk in the butter and spoon the sauce over the chicken. Sprinkle with the parsley (if using).
NOTE: You can make this dish in bulk then freeze and reheat. To reheat, arrange the scallopini in a baking dish, cover, and bake at 350°F until heated through, about 15 minutes. Drizzle with a little olive oil to replace lost moisture.
Nutrition Information
Serves: 4 | Serving Size: 1 chicken breast half
Per serving: Calories: 293; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 135mg; Sodium: 482mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 0g; Protein: 39g
Nutrition Bonus: Potassium: 610mg; Iron: 7%; Vitamin A: 5%; Vitamin C: 2%; Calcium: 1%
This recipe is from Lose Weight the Smart Low-Carb Way, courtesy of Fitbie.com. Fitbie is a diet and fitness destination for eating tips and workout advice to inspire you to reach the next level on your fitness journey. Follow Fitbie on Twitter, Facebook, Pinterest or Instagram.
