I have not been absent from the kitchen to the same extent that I have been absent from my Orts. The meals that I have been cooking during the remainder of the hot month and into the beginning of school have been very much the same bag of tricks that I go to in a hurry. The beginning of a school year always seems to take some time to get back into the swing and this year has been no exception. There is one big difference this year because Daughters Number Three and Four are attending online classes from home this year. They had both mentioned an interest in home school during last school year, and we were able to make it happen this year. The Hubs is their facilitator, since his job is much more flexible than mine and he works from most the majority of the time.
So, now that we are mostly in the swing, Daughter Number Two asked if we could plan a menu of light and healthy meals together. I must admit that I have not been cooking quite as healthy lately, and picking up too many convenience and even take-out meals. I agreed with her that we should do that. So, tonight’s meal was picked in part by her…as are the rest of this week’s meals.
Tonight I made a lightened up version of caper-less chicken picatta. I served it with Angel Hair pasta topped with fresh Parmagiano and green beans. It was a huge hit with everyone. The chicken was so light and tender tasting, with a hint of lemon. Very delicious!
Chicken Picatta – Lightened Up
- 3 boneless chicken breasts, butterflied
- Ground black pepper
- Sea Salt
- Non-stick spray
- 3 Tablespoons Olive Oil
- ¼ cup all-purpose flour
- 3 egg whites
- Juice of 1 lemon
- ½ cup low sodium chicken broth
- 1 Tablespoon butter
Coat a skillet with non-stick spray and then add 1 Tablespoon olive oil to skillet and turn to medium heat. Cut your butterflied chicken breasts in halves. Place each half between two pieces of waxed paper and using a meat mallet (or the back or side of a French knife) pound the breasts until thin. Set aside and sprinkle with black pepper and sea salt.
In a shallow dish place the flour. In another dish, beat the egg whites until frothy. When oil is hot, lightly dredge chicken breast in flour, shaking off excess. Dip in the egg white mixture and then place in the hot skillet. Cooking 3 pieces at a time, cook chicken about three minutes, until golden. Turn and cook the other side for about three minutes. Remove the chicken from the skillet onto a platter, and continue until all pieces are cooked.
Add chicken broth to the skillet, whisking to remove the browned chicken pieces from the bottom. Add lemon juice and continue cooking until boiling, whisking continuously. When sauce begins to thicken, reduce heat to medium low. Add butter to sauce and return chicken pieces to skillet. Do not overcrowd. Cook for five minutes until sauce is thickened and chicken is heated through.
Serve over Angel Hair.
Nutrition: Calories 220; Total Fat 12.8g; Saturated Fat 3.8g; Cholesterol 58 g; Sodium 260mg; Carbs 4.2g; Protein 20g;
As I said, everyone really liked this tender and light chicken dish. The sauce doesn’t have the abundant lemon flavor of Chicken Francese or the heavier taste of Chicken Marsala. It really was a nice light meal that didn’t take very long to cook.
I’m looking forward to cooking some great light meals this week, and also to sharing them with you. Happy Light Eating!