Healthy Chicken Piccata is a quick and delicious Italian-inspired dish featuring tender chicken breasts coated in a flavorful lemon, caper, and white wine sauce. This balanced and low-sodium recipe is perfect for a light and wholesome dinner that’s both easy to prepare and packed with Mediterranean flavors.
Healthy Chicken Piccata
This Healthy Chicken Piccata recipe is a delightful Italian-American dish with a Mediterranean twist. Tender chicken breasts are lightly coated in seasoned flour, pan-seared to perfection, and then simmered in a zesty lemon, white wine, and caper sauce. It's a balanced and low-sodium option that's quick and easy to prepare, making it an ideal choice for a wholesome dinner.
Equipment
- cutting board For slicing the lemon and chopping parsley.
- Sharp knife A chef's knife or utility knife for cutting the lemon, onions, and parsley, and for mincing garlic.
- Plastic Wrap: To cover the chicken breasts when pounding them.
- Shallow Bowl: For dredging the chicken breasts in the seasoned flour mixture.
- large skillet A skillet or frying pan large enough to cook the chicken and sauce.
- paper towels For patting the chicken breasts dry and for blotting excess oil.
- Tongs or a spatula To flip and handle the chicken breasts in the skillet.
- Measuring cups and spoons For accurate measurements of ingredients.
- Lemon Zester: If available, for zesting the lemon.
- Citrus Juicer: Optional but helpful for extracting lemon juice efficiently.
- spoon For stirring and ladling the sauce over the chicken.
- Plate To transfer the cooked chicken to and keep it warm.
- Serving dish For presenting the finished Healthy Chicken Piccata.
- Stovetop To cook the chicken and sauce.
- Stove or Range: To control the heat for cooking.
Ingredients
- 1 fresh lemon
- 1 pound of boneless, skinless chicken breasts
- ¼ cup of all-purpose flour
- ½ teaspoon of salt
- ½ teaspoon of freshly ground black pepper
- 1 tablespoon plus an additional 4 teaspoons of extra-virgin olive oil (divided)
- 1 large sweet onion, thinly sliced
- 1 clove of garlic, finely minced
- 1 cup of reduced-sodium chicken broth
- ¼ cup of dry white wine
- 4 teaspoons of capers, drained
- ¼ cup of freshly chopped parsley
Instructions
- Begin by zesting and juicing the fresh lemon. Set aside the zest and juice separately.
- Pat dry the boneless, skinless chicken breasts with paper towels. Then, place them between two sheets of plastic wrap and gently pound them to an even thickness, about ¼ inch thick.
- In a shallow bowl, combine the all-purpose flour with the salt and freshly ground black pepper. Dredge each chicken breast in the seasoned flour mixture, shaking off any excess.
- Heat 1 tablespoon of extra-virgin olive oil in a large skillet over medium-high heat. Once hot, add the chicken breasts and cook for about 3-4 minutes per side, or until they are golden brown and cooked through. Transfer the cooked chicken to a plate and cover to keep warm.
- In the same skillet, add an additional 4 teaspoons of extra-virgin olive oil. Add the thinly sliced sweet onion and minced garlic. Sauté for about 2-3 minutes until the onions become translucent and fragrant.
- Pour in the dry white wine and allow it to simmer for about 2 minutes, reducing slightly.
- Stir in the chicken broth, lemon juice, lemon zest, and drained capers. Bring the mixture to a simmer and cook for an additional 3-4 minutes, allowing the flavors to meld together and the sauce to thicken slightly.
- Return the cooked chicken to the skillet, spooning some of the sauce over the chicken breasts. Allow the chicken to heat through for about 2-3 minutes.
- Before serving, sprinkle the freshly chopped parsley over the chicken piccata.
- Serve your expertly crafted Healthy Chicken Piccata hot, accompanied by your favorite sides or over a bed of cooked whole grains or steamed vegetables.
Notes
Enjoy!
Nutrition
Calories: 264kcal | Carbohydrates: 14g | Protein: 24g | Fat: 9g | Saturated Fat: 1g | Sodium: 550mg | Fiber: 1g | Sugar: 2g
