HELPFUL HINTS
- Boneless chicken breasts can be used instead of cutlets. Pound them flat to about 1/2-inch thick.
- Any type of pasta can be used instead of the spaghetti.
- Wine suggestion: This tangy dish would go nicely with a zingy sauvignon blanc.
COUNTDOWN
- Boil water for pasta.
- Make chicken.
- Cook pasta.
SHOPPING LIST
To buy: 3/4 pound chicken cutlets (about 1/2-inch thick), 1 package sliced mushrooms, 1 lemon, 1 bottle dry white wine, 1 bottle capers, 1 package whole wheat spaghetti and 1 bunch parsley (optional).
Staples: Olive oil, cornstarch, minced garlic, salt and black peppercorns.
Here is a quick version of an Italian classic, chicken with a white wine, lemon and caper sauce. Using thin chicken cutlets cuts the cooking time.
The thin cutlets take about 2 minutes per side to cook. To keep the thin cutlets juicy, try not to overcook the chicken. It will continue to cook slightly when removed from the heat. A meat thermometer should read 165 degrees.
Chicken Piccata
2 1/2 tablespoons cornstarch, divided
1/2 cup water plus 3 tablespoons water
Salt and freshly ground black pepper
3/4 pound chicken cutlets (about 1/2-inch thick)
2 teaspoons olive oil
1 cup sliced mushrooms
1 teaspoon minced garlic
1/2 cup dry white wine
2 tablespoons lemon juice
2 tablespoons drained capers
2 tablespoons chopped parsley (optional)
Mix 1/2 tablespoon cornstarch with the 3 tablespoons water and set aside. Place remaining 2 tablespoons cornstarch on a plate and sprinkle with salt and pepper to taste. Add chicken and roll in the cornstarch making sure all sides are coated. Heat oil in a nonstick skillet over medium-high heat. Add the chicken and brown 2 minutes per side. A meat thermometer should read 165 degrees. Transfer to a plate and add the mushrooms and garlic to the skillet. Saute 2 minutes or until mushrooms are soft. Spoon mushrooms over chicken. Add the white wine to the skillet, scraping up the brown bits in the bottom of the skillet. Add the remaining 1/2 cup water. Bring to a boil and cook 2 minutes. Stir the cornstarch and water and add to the skillet. Cook, stirring constantly, until the sauce is thickened, about 3 minutes. Add the lemon juice, capers and parsley (if using) to the sauce and spoon over the chicken. Serve the chicken over the spaghetti. Makes 2 servings.
Per serving: 341 calories (24 percent from fat), 9.2 grams fat (1.6 grams saturated, 4.5 grams monounsaturated), 126 milligrams cholesterol, 40 grams protein, 12.7 grams carbohydrates, 1 grams fiber, 325 milligrams sodium.
Spaghetti
1/4 pound whole-wheat spaghetti
1 teaspoon olive oil
Salt and freshly ground black pepper
Bring a large saucepan filled with water to a boil. Add the spaghetti and boil 8 to 10 minutes or until the spaghetti is tender but still firm. Remove 2 tablespoons of the cooking water to a bowl. Add the olive oil and mix well. Drain the spaghetti and add to the bowl. Add salt and pepper to taste. Toss well. Makes 2 servings.
Per serving: 231 calories (12 percent from fat), 3.1 grams fat (0.5 grams saturated, 1.7 grams monounsaturated), no cholesterol, 7.4 grams protein, 42.6 grams carbohydrates, 1.8 grams fiber, 3 milligrams sodium.
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