But the thing is, you don’t need that stuff to create great flavor. I made a few simple substitutions:
1. Replaced regular white pasta with whole wheat pasta (if you don’t know why, read my “healthy carbs” article).
2. Used butter with olive oil in place of regular butter.
3. Used low sodium chicken broth to reduce the salt content.
And that’s pretty much it. I can say without conviction that this is one of my all-time favorite sauces. It goes great with chicken or fish.
So here ya go … a Healthy Chicken Piccata recipe from my kitchen to yours.
|Prep Time||Cook Time||Serves|
- 4 – 4 oz. Chicken Breasts
- 1 cup Low Sodium Chicken Broth
- 1/2 cup White Wine
- 2 T Capers
- 2 T Light Butter with Olive Oil
- 1/4 cup Lemon Juice
- 1.5 cup Whole Wheat Pasta (penne or spaghetti works well)
- 1/8 tsp. Black Pepper
- 1/4 tsp. Sea Salt
- 1/4 cup Fresh Parsley
- Cooking Spray
Heat a pan to medium and spray pan with cooking spray. Sear chicken breasts until browned, about 4 minutes per side. Boil pasta in pot for around 10 minutes or until al dente.
Remove chicken breasts and set aside. Add chicken broth, butter, lemon juice, and white wine to pan. Reduce heat to medium-low, and reduce sauce for about 5 minutes.
Add chicken breasts and cook for an additional 3 minutes per side. Season chicken breasts with salt and pepper and top with chopped parsley, capers, and remaining sauce. Serve over whole wheat pasta.
260 calories, 16 g fat (3 saturated), 18 g carbs (2.5 g fiber), 32 g protein, 352 mg sodium