Chicken Scaloppine over Broccoli Rabe
Source of Recipe
Alison Lewis, Cooking Light, AUGUST 2004
Recipe Introduction
A silky white wine pan sauce, flavored with parsley and capers, adds delicate flavor to a simple chicken dish. Pound the chicken scallopini-style to make quick-cooking rounds. This elegant-looking dish is a great choice if you're having company over and feel the need to impress.
List of Ingredients
1 tablespoon olive oil
1/3 cup Italian-seasoned breadcrumbs
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast cutlets
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons fresh lemon juice
1 teaspoon butter
1 pound broccoli rabe (rapini), cut into 3-inch pieces
2 tablespoons chopped fresh parsley
2 tablespoons capers, rinsed and drained
4 lemon slices (optional)
Recipe
Heat oil in a large nonstick skillet over medium-high heat.
Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.
Serve with baby carrots and roasted new potatoes. If you can't find cutlets, place chicken breast halves between two sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet.
Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)
Nutritional Information
Calories:318 (21% from fat)
Fat:7.4g (sat 1.7g,mono 3.3g,poly 1g)
Protein:44.3g
Carbohydrate:14g
Fiber:3.9g
Cholesterol:101mg
Iron:2.9mg
Sodium:577mg
Calcium:102mg
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