Chicken Piccata

from Cooking Light Annual Recipes 2002

I made this dish the other night and am still enjoying the left-overs.  Daniel loves artichokes so this was a big winner with him.  I used my own home-made chicken stock and substituted chopped green onion for the capers.

Yield: 4 servings            (serving size: 1 chicken breast half, 1/2 cup sauce & 1/2 cup rice)

1 (14-oz. can) quartered artichoke hearts, undrained

1/2 cup fat-free, less-sodium chicken broth

1/3 cup fresh lemon juice

1/4 cup dry white wine

4 (4-oz.) skinless, boneless chicken breast halves

cooking spray

1 cup chopped onion

1 garlic clove, minced

3 tbsp. capers

1/4 tsp. black pepper

2 cups cooked wild rice

  1. Drain artichokes in a colander over a bowl, reserving 3 tbsp. liquid; set artichokes aside.
  2. Combine reserved artichoke liquid, broth, juice & wine in a shallow dish. Add chicken; cover & marinate in refrigerator 30 minutes.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion & garlic; saute 4 minutes or or until tender. Remove chicken from dish, reserving marinade. Add chicken to pan; saute 1 minute. Add reserved marinade & cook 12 minutes or until chicken is done. Add artichokes, capers & pepper to pan; reduce heat & simmer 5 minutes. Serve over rice.

CALORIES 288;  FAT 2g (sat. 0.5g);  CHOL 66mg;  SODIUM 686mg;  CARB 34.1g;  FIBER 6.1g;  PROTEIN 34.1g

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