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Lunch: Budget-Friendly Chicken Piccata
Try this lightened-up version of the old Italian favorite ? chicken piccata.
This recipe includes superfoods such as:
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Cooking spray
2 large boneless, skinless chicken breasts (about 10 ounces each)
1 teaspoon salt (optional)
½ teaspoon ground black pepper
¼ cup whole wheat flour
1 egg
1 teaspoon lemon juice
½ cup breadcrumbs
1 teaspoon Italian seasoning
Sauce
1 teaspoon olive oil plus cooking spray
2 tablespoons capers, drained and rinsed
1 tablespoon lemon juice
½ cup low sodium, fat-free chicken broth
¼ cup chopped parsley
Instructions
Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
Slice the chicken breast in half lengthwise and then pound to ¼-inch thickness. Season each chicken breast with salt (optional) and ground black pepper.
Set up three wide bowls or flat-bottom containers. Fill the first bowl with the whole wheat flour, the second bowl with the egg and lemon juice, and the third bowl with the breadcrumbs and Italian seasoning. Whisk the egg and lemon juice together. Combine the breadcrumbs and Italian seasoning and mix well.
Dredge one chicken breast in the flour and shake off the excess. Then dip the chicken breast in the egg, and then coat in the breadcrumb mixture. Place on the baking sheet. Repeat this process for the remaining three chicken breasts.
Spray the top of each chicken breast with cooking spray and bake for 8 minutes. Turn the chicken breasts over and bake for 5 more minutes. Ensure that the chicken is cooked to an internal temperature of 165 degrees F.
While the chicken is baking, heat the oil and a generous amount of cooking spray over medium heat in a small nonstick skillet. Add the capers and sauté for 2-3 minutes.
Add the lemon juice and cook until the lemon juice is completely reduced. Add the chicken broth and simmer until reduced by half. Stir in the parsley.
Remove the chicken from the oven and serve with 1 tablespoon of sauce drizzled over the chicken.
Recipe Cost: $6.76
Side Suggestion: Serve the chicken on top of a bed of baby spinach.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 285 kcal | ||
| Fat 8 g | ||
| Carbohydrate 15 g | ||
| Protein 37 g | ||
| Cholesterol 135 mg | ||
| Saturated Fat 1.9 g | ||
| Sodium 325 mg | ||
| Sugar 1 g | ||
| Fiber 2 g | ||
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