Because chicken cutlets are much thinner than whole chicken breasts, they cook much more quickly and save time. You can buy chicken breasts already sliced into cutlets, or simply cut whole boneless breasts in half horizontally. Asparagus works beautifully in this recipe, but snow peas or sweet peppers would be delicious as well, so work with whatever you happen to have on hand.
- Prep time 15 minutes
- Total time 15 minutes
- Portion size 4 servings
- 1/4 cup couscous
- pinch each salt and pepper
- 1 cup boiling water
- 1/4 cup chopped fresh parsley
- 2 teaspoons lemon juice
- 450 g boneless skinless chicken breast cutlets
- 1/4 teaspoon each salt and pepper
- 2 tablespoons all-purpose flour
- 1 tablespoon olive oil
- 1 bunch (about 450 g) asparagus trimmed and cut in 2-inch lengths
- 1 tablespoon butter
- 1/2 cup dry white wine
- 1 cup sodium-reduced chicken broth
- 1 tablespoon caper drained and rinsed
- 1 tablespoon lemon juice
Piccata: Sprinkle chicken with pinch each of the salt and pepper. Sprinkle with 1 tbsp of the flour, turning to coat both sides and shaking off excess. In nonstick skillet, heat 2 tsp of the oil over medium-high heat; cook chicken, turning once, until golden, about 4 minutes. Remove to plate.
In same pan, heat remaining oil over medium heat; cook asparagus, stirring occasionally, until tender-crisp, about 3 minutes. Remove to plate.
In same pan, melt butter over medium heat. Gradually whisk in remaining flour; cook, stirring, for 1 minute. Pour in wine; bring to boil over medium heat. Cook, stirring, until reduced by half, about 1 minute.
Pour in broth; bring to boil. Add chicken; cook, stirring until chicken is no longer pink inside and sauce is thickened, about 3 minutes. Stir in capers, lemon juice and remaining salt and pepper. Stir in asparagus.
Herbed Couscous: While chicken is cooking, in bowl, whisk together couscous, salt and pepper; pour in boiling water. Cover tightly with plastic wrap; let stand until no liquid remains, about 5 minutes. Fluff with fork. Stir in parsley and lemon juice. Serve with piccata.
Nutritional facts per serving: about
- Fibre 2 g
- Sodium 454 mg
- Sugars 2 g
- Protein 32 g
- Calories 339.0
- Total fat 8 g
- Potassium 554 mg
- Cholesterol 74 mg
- Saturated fat 3 g
- Total carbohydrate 29 g
- Iron 14.0
- Folate 51.0
- Calcium 4.0
- Vitamin A 12.0
- Vitamin C 17.0