This healthy Chicken Piccata recipe needs to happen in your kitchen. Just sayin’. It’s made with lemon, capers, white wine and parsley and it is an easy delicious and healthy version of classic Italian lemon chicken.
For starters, it’s ready in only 30 minutes. Second, because it is total saucy Italian comfort food. Third because it is actually healthy and loaded with lean protein (28 grams) and vitamin C (25% of your daily value.) Serve it with Cauliflower Rice for a meal coming in at only 318 delicious satisfying calories. Or serve with whole-wheat angel hair pasta for a more traditional pairing.
To make this chicken piccata, first you’ll need to cut the chicken breast into thinner cutlets. Just lay the chicken breast out flat on your cutting board. Then you’ll need to cut the breasts into two or three thin flat cutlets. I do this by turning my knife parallel to the cutting board and then I cut the breasts into pieces on a slight angle.
A lot of the stores in this area carry chicken breast cutlets, and if you can find them, they work great- no cutting required. Thin cutting the chicken like this or using cutlets means you don’t have to pound the chicken with a meat mallet. Using thin cutlets like that will make it so the chicken cooks through really quickly.
Once the meat is cut, then you simply dredge the chicken in flour. I add some s and p in there too so I don’t have to think about that later in the game. I also use the left over dredging flour to thicken the sauce. That is not traditional, but I do it to make the sauce have better body. Typically in piccata recipes the sauce is finished with butter, but with the flour thickening trick I can skip that part.
Next comes browning the chicken. I use my ceramic coated non-stick skillet (Mine is Green Pan brand which I like a lot if you’re in the market for one), so I can get away with less fat. A non-stick skillet also means the pan doesn’t brown too much as I cook the chicken. Because the chicken pieces take up a lot of space in the skillet, you’ll need to do two batches. Then comes the sauce. I use a lot of onion because I am a big fan of adding bulk to my recipes with vegetables. They add low calorie volume and nutrition. These onions also add sweetness, which is important to balance the tart acidity of the lemon.
The sauce finishes with white wine and lemon juice. But wiat! The bestest part is the lemon slices that go right into the sauce. They are so good, they are tart and a tiny bit bitter, and when you pair them with the salty capers, it’s just magical. My mouth is watering all over again thinking about it! Then parsley finishes it all off. You’ll love it! Buon Appetito!Print
Healthy chicken piccata recipe with lemon, capers, white wine and parsley. A delicious and healthy version of classic Italian lemon chicken.
- 1 lemon
- 1 pound boneless skinless chicken breasts
- ¼ cup all-purpose flour
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 1 tablespoon plus 4 teaspoons extra-virgin olive oil, divided
- 1 large sweet onion, sliced
- 1 clove garlic, minced
- 1 cup reduced sodium chicken broth
- ¼ cup dry white wine
- 4 teaspoons drained capers
- ¼ cup chopped parsley
- Cut lemon in half. Juice half of it, and cut the remaining half into thin slices. Cut chicken breasts into 8 thin cutlets.
- Whisk flour, salt and pepper in shallow dish or pie plate. Dredge chicken in the flour mixture, turning to coat. Discard 2 teaspoons dredging flour and reserve the rest to thicken the sauce in step 5.
- Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add half the chicken and cook until the bottom is browned, 2 to 4 minutes. Turn over and continue cooking until browned on the bottom, 2 to 3 minutes. Set aside on a plate. Repeat with 2 teaspoons oil and the remaining 4 pieces of dredged chicken, adjusting the heat to medium-low to prevent the chicken from burning. Transfer the second batch of chicken to the plate.
- Wipe out skillet with a clean paper towel. Add the remaining 1 tablespoon oil and place the skillet over medium-high heat. Add onion, and cook, stirring often until soft and browned, 5 to 7 minutes. Add garlic, and cook, stirring constantly until the garlic is fragrant and just starting to brown, 30 to 90 seconds.
- Sprinkle the remaining dredging flour over the onion mixture and stir to coat. Stir in broth, white wine, capers, the lemon slices and the lemon juice, increase heat to high and bring to a simmer, stirring constantly. Add the chicken and any accumulated juices from the plate to the skillet and turn to coat in the sauce. Bring to a simmer while turning the chicken in the sauce until the sauce is thickened, and the chicken is completely cooked through and hot, 3 to 4 minutes. Stir in parsley, remove from the heat and serve.
Vitamin C: 25%, 82 mg Cholesterol, 0 g Added Sugar
- Serving Size: 2 slices chicken and 1/3 cup sauce
- Calories: 264
- Sugar: 2 g
- Sodium: 550 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Carbohydrates: 14 g
- Fiber: 1 g
- Protein: 28 g