Sunday, May 1, 2016

Lightened Up Chicken Piccata

I had never made Chicken Piccata before this dish. It sounded like something fun to try, and as I started poking around the internet I realized it can be a very buttery, and calorie laden dish. I tried a few tricks to lighten it up and it turned out wonderful.

Here's what you need:

1 lb thin cut chicken breast
1/2 cup flour
1 tablespoon cornstarch
1/2 cup white cooking wine
2 cloves chopped garlic
1/2 bunch chopped parsley
The juice of 2 large lemons
The zest of one lemon
Capers
Chicken broth (about 3/4 cup)
Grapeseed oil

First, lay your chicken out on a cutting board with a layer of plastic wrap over the top. Using a kitchen mallet, pound out your pieces of chicken breast until they are a little thinner, depending on how thick your butcher cut those pieces. You want them about 1/2 inch at the thickest part. Dump the flour on a dinner plate and season liberally with salt and pepper. Coat each piece of chicken with the flour mixture.

Heat a large pan on medium high heat with a couple tablespoons of grapeseed oil. I use grapeseed because it has a high smoke point. Pan fry each piece of chicken until golden brown on both sides, remove from the pan to a cooling rack to drain.



Now for the sauce. Turn the heat on your pan down to medium low. Add the garlic and sautee until it just barely starts to brown. Add the chicken stock and white wine, whisking to get all of the brown bits stuck to the bottom of the pan to come up and incorporate into the liquid. In a small bowl, add a tablespoon or so of water to the cornstarch and whisk. Add this cornstarch slurry to the cooking liquid. Instead of thickening up the sauce with a ton of butter, this will help us get a silky consistency with less calories. Add the chicken back into the pan with the lemon juice and simmer in the liquid for about 10 minutes, until chicken is cooked through. Stir in the lemon zest, parsley and a few tablespoons of capers. That's it! A fancy dish without the traditional number of calories to serve at your next dinner party. I took leftovers to work and it was even good the next day. Enjoy!


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