Craving a warm savory chicken dinner? Try our Chicken Picatta tonight! It’s indulgent lemony sauce is salty, incredibly satisfying, and surprise! Gluten free and low in fat, sodium and calories. No offense to the humble stovetop of your Italian grandmommy, but we cut over half the calories, fat, carbs and sodium found in traditionally prepared Chicken Picatta or Limonata.
- Gluten free. Use gluten free baking mix for a light breading instead of traditional glutinous flour.
- Reduce fat. Drop cream and butter for a tablespoon olive oil.
- Reduce sodium. Use low sodium chicken broth, lemon juice, white wine or vinegar and spices – garlic, pepper, lemon zest – to create a savory sauce that leaps into every corner of chicken and rice.
- Reduce calories. Pounding out chicken breasts not only ensures tenderness, but also spreads out each piece of meat, making it look bigger. Psychologically, you’ll feel more full, quelling that urge for a second piece. Portion control problems absolved!
2 6 oz boneless, skinless chicken breasts
1/4 cup gluten free flour
½ tsp paprika
½ tsp ground black pepper
½ tsp finely grated lemon zest
1 tbsp olive oil
1 clove fresh garlic (or 1tsp wet jarred)
1/3-1/2 cup fresh lemon juice
½ cup dry white wine or white wine vinegar
½ cup low sodium chicken broth
2 tbsp capers
In large baking dish (or plastic bag), combine flour, paprika, salt, pepper and lemon zest, and set aside. Place each chicken breast in a sealable ziploc bag and beat the crap out of it with a meat mallet or rolling pin until 1/4-inch thick. Remove chicken from bag and place in baking dish and turn to coat with spices. Heat olive oil in a large skillet over medium-high heat. Add chicken and saute 2 minutes per side, until golden brown. Add lemon juice, white wine or white wine vinegar and chicken broth and bring to a simmer. Reduce heat to low and simmer 5 minutes, until chicken is cooked through and sauce thickens. Serve chicken with ½ cup slow cook brown rice and as much steamed broccoli, spinach or asparagus as you like!
|GF Low Fat Chicken Picatta||299||19||10||37||2||497|
|Ragazzi’s Chicken Limonata||460||56||34||12||32||1450|
|* Nutrition info for chicken 1 chicken breast only. Does not include our 1/2 cup brown rice and veggies or Ragazzi’s Fettucini Alfredo.|