- 2 LBS boneless, skinless chicken breast cutlets (if you can’t buy cutlets, buy chicken breasts, halve + pound thin – but not pulverize – with a meat mallet between wax paper)
- 1 shallot, minced
- 2 garlic cloves, minced
- 2-3 TBS capers, drained (+ rinsed if you want to reduce sodium)
- 2 tsp flour (regular, gluten free or coconut)
- 3-4 tsp extra virgin olive oil (EVOO)
- 2 tsp unsalted butter (eliminate if you are dairy-free + add sub EVOO)
- 1 lemon, halved
- 1/4 cup low sodium chicken broth or stock
- 1/4 cup white wine
- 2 TBS fat-free Greek yogurt (optional)
- Italian seasoning (we like Bragg Organic Sprinkle – sodium- free)
- 1/4 cup flat-leaf Italian parsley
Mince garlic + shallot. Halve lemon.
Season both sides of chicken cutlets with Italian seasoning, salt + pepper and flour (spread the chicken breasts out on plates and sprinkle the flour on with your fingers so that each get an even amount – 2 tsp should cover both sides of all cutlets – you just want enough so that the chicken gets a nice crust during cooking process). Go easy on the salt, capers are very salty – you can add more salt later if needed but can’t take it away!
Spray a large non-stick skillet with cooking spray and warm over medium heat. Once skillet is really hot, add 1 tsp EVOO, swirl to coat pan, and add 3 chicken cutlets. Cook 2 minutes per side (maybe 3 or 4 if your cutlets are on the thicker side). Do not touch chicken until it is ready to flip! When half-way cooked through (you can kind of see chicken cooked half-way), flip over and cook other side for 2-4 minutes, depending on thickness. Remove and let rest on a plate covered with tin foil. Repeat process, cooking chicken 3 cutlets at a time.
Once chicken is cooked and all resting on plate covered in foil, reduce heat to medium low (if pan is really hot, you may want to remove from burner for a minute to let skillet temperature reduce). Add 1/2 shallot (we reserved the other half for a vinaigrette, see below) and saute two minutes, constantly scraping bottom of pan. Add garlic, continuously stirring for 30 seconds. Add white wine, using a wooden spoon, scrape bottom of pan and work flavor morsels into broth. Cook for approximately 2 minutes until wine reduces almost completely. Add butter and stir until melted. Add capers, stir to coat, then add chicken stock and yogurt and cook over a low simmer for 2 minutes, stirring until yogurt dissolves.
Remove from heat, add the juice from one lemon and chopped parsley. Add chicken back to skillet, including juice that has accumulated on bottom of plate and stir to combine.
I served this with a simple Bibb lettuce salad dressed with basic Dijon vinaigrette (see recipes), adding the other 1/2 minced shallot to the vinaigrette and eliminating truffle oil for an additional 70 calories.
Note: if you need more calories, add pasta, steamed spinach or broccoli (or a hunk of really good, fresh crusty bread). My family had a cup of pasta drizzled with EVOO.
Hands-on time: 30 minutes
Total cooking time: 30 minutes
Nutrition per serving: Calories: 340 / Total Fat: 8.8g / Saturated Fat: 2.5g / Cholesterol: 137.8mg / Total Carbs: 2.2g / Protein: 54.8g / Sodium: 264.8mg / Dietary Fiber: 0.2g / Sugar: 1.4g