Meyer Lemon Chicken Piccata with Winter Roasted Vegetables

Meyer Lemon Chicken Piccata with Winter Roasted Vegetables
Cooking Light, MARCH 2011

Other Time: 36 minutes minutes
Yield:  4 servings (serving size: 1 cutlet, 2 tablespoons sauce, and 1 tablespoon parsley)

2 (8-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons unsalted butter, divided
1/3 cup sauvignon blanc or other crisp, tart white wine
1/2 cup fat-free, lower-sodium chicken broth
1/3 cup fresh Meyer lemon juice (about 3 lemons)
2 tablespoons capers, rinsed and drained
1/4 cup chopped fresh flat-leaf parsley

Split chicken breast halves in half horizontally to form 4 cutlets. Place each cutlet between 2 sheets of heavy-duty plastic wrap; pound each cutlet to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle cutlets evenly with salt and pepper. Place flour in a shallow dish; dredge cutlets in flour.

Melt 1 tablespoon butter in a large skillet over medium-high heat. Add 2 cutlets to pan, and sauté 2 minutes. Turn cutlets over; sauté for 1 minute. Remove the cutlets from pan. Repeat the procedure with remaining 1 tablespoon butter and 2 cutlets.

 Add wine to pan, and bring to a boil, scraping pan to loosen browned bits. Cook for 1 minute or until liquid almost evaporates. Stir in chicken broth; bring to a boil. Cook until broth mixture is reduced to 2 tablespoons (about 4 minutes). Stir in juice and capers. Serve over chicken. Sprinkle with parsley.
CALORIES 214 ; FAT 7.3g (sat 4.1g,mono 1.9g,poly 0.6g); CHOLESTEROL 81mg; CALCIUM 26mg; CARBOHYDRATE 8.5g; SODIUM 502mg; PROTEIN 27.5g; FIBER 0.6g; IRON 1.6mg

Winter Roasted Vegetables

Prevention Best Weight Loss Recipe

1 pound winter squash, such as butternut or acorn, peeled and cut into 1’ cubes (2cups)

½ pound Brussels sprouts (about 12) quartered

3 large carrots, peeled and cut into ¼” diagonal slices

2 small turnips peeled and cut into 1’ cubes (2cups)

1 red onion, chopped

3 Tbsp olive oil1 tsp salt

2 Tbsp chopped fresh parsley

1 ½ Tbsp white wine vinegar

¼ tsp ground black pepper

Preheat oven 450

Toss squash, Brussels sprouts, carrot and onion, turnip with 2 tablespoons of the oil and ½ tsp salt in large bowl. 

Spread vegetables in a single layer on baking sheet (use 2 if necessary) and roast until browned and tender, about 30 minutes. Stir once or twice during cooking.

Return vegetables to bowl and toss with parsley, vinegar, pepper, and remaining oil and salt.

Calories 171, protein 3g, garbs 18g, fiber 6g, fat 11g, sat fat 1.5g, sodium 617mg