Healthy Pasta

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Chicken Piccata with Pasta & Mushrooms

Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that’s made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.

Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves

Prep Time

Total Time

4

40 min

40 min

Directions

Ingredients

·       6 ounces whole-wheat angel hair pasta

·       1/3 cup all-purpose flour, divided

·       2 cups reduced-sodium chicken broth

·       1/2 teaspoon salt, divided

·       1/4 teaspoon freshly ground pepper

·       4 chicken cutlets, (3/4-1 pound total), trimmed

·       3 teaspoons extra-virgin olive oil, divided

·       1 10-ounce package mushrooms, sliced

·       3 large cloves garlic, minced

·       1 medium yellow onion, diced

·       1/2 cup white wine or chicken broth

·       2 tablespoon lemon juice

·       1/4 cup chopped fresh parsley

·       2 tablespoon capers, rinsed

·       2 teaspoons butter

Cooking Instructions

Step 1

Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

Step 2

Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.

Step 3

Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and onions, cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

Step 4

Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce and a sprinkle of grated Parmesan cheese.

Nutrition

·       Serving: Per serving

·       Calories: 397

·       Carbohydrates: 45g

·       Fat: 9g

·       Protein: 28g

·       Dietary Fiber: 5g

·       Saturated Fat: 3g

·       Monounsaturated Fat: 3g

·       Cholesterol: 54mg

·       Potassium: 609mg

·       Sodium: 544mg

·       Exchanges: 2 1/2 starch, 1/2 vegetable, 3 1/2 lean meat

·       Carbohydrate Servings: 3 

Jim Bohs