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Budget-Friendly Chicken Piccata
20 min prep time
15 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Adobe Stock
How to Make Budget-Friendly Chicken Piccata
Chicken piccata is a classic Italian dish featuring briny capers and fresh lemon. The chicken is pounded thin and lightly breaded with breadcrumbs making it tender and crispy. This budget-friendly recipe is quick and easy to make. Serve over a bed of spinach and with a side of whole-wheat pasta for a light Italian dinner.
20 min prep time
15 min cook time
4servings
1 chicken breast and 1 tbsp sauce
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Step-By-Step Instructions:
- Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
- Slice the chicken breast in half lengthwise and then pound to 1/4-inch thickness. Season each chicken breast with salt and ground black pepper.
- Set up three wide bowls or flat-bottom containers. Fill the first bowl with the whole wheat flour, the second bowl with the egg and 1 tsp lemon juice, and the third bowl with the breadcrumbs and Italian seasoning. Whisk the egg and lemon juice together. Combine the breadcrumbs and Italian seasoning and mix well.
- Dredge one chicken breast in the flour and shake off the excess. Then dip the chicken breast in the egg, and then coat in the breadcrumb mixture. Place on the baking sheet. Repeat this process for the remaining three chicken breasts.
- Spray the top of each chicken breast with cooking spray and bake for 8 minutes. Turn the chicken breasts over and bake for 5 more minutes. Ensure that the chicken is cooked to an internal temperature of 165 degrees F.
- While the chicken is baking, heat the oil and a generous amount of cooking spray over medium heat in a small nonstick skillet. Add the capers and sauté for 2-3 minutes.
- Add about 1 tbsp lemon juice and cook until the lemon juice is completely reduced. Add the chicken broth and simmer until reduced by half. Stir in the parsley.
- Remove the chicken from the oven and serve with 1 Tbsp. of sauce drizzled over the chicken.
Nutrition facts
4 Servings
-
Serving Size
1 chicken breast and 1 tbsp sauce
- Amount per serving Calories 280
-
Total Fat
8g
- Saturated Fat 1.9g
- Trans Fats 0g
- Cholesterol 130mg
- Sodium 470mg
-
Total Carbohydrate
17g
- Dietary Fiber 2g
- Total Sugars 1g
- Added Sugars 0g
- Protein 35g
- Potassium 380mg
- Phosphorous 305mg
Ingredients
boneless skinless chicken breasts
20 oz
salt
1/4 tsp
black pepper
1/2 tsp
whole wheat flour
1/4 cup
eggs
1
juice of 1 lemon
1
bread crumbs
1/2 cup
Italian seasoning
1 tsp
olive oil
1 tsp
capers (drained and rinsed)
2 tbsp
low sodium chicken broth
1/2 cup
chopped fresh parsley
1/4 cup
Reviews & Ratings
Recommended
Next time I make this, I will reduce the Italian seasoning and add garlic powder. I will make double the sauce by only adding chicken broth, not doubling the other ingredients, and I will thicken it again with cornstarch. Yummy!