Living Lean & Green; How To Cook Green and Healthy For $10 or Less - Chicken Piccata
Posted Oct 06 2010 5:51am
Chef Ryan's inspirational dinner is $10 or less and very easy to cook as
well. It features onions and green beans from my very own garden.
Green beans are remarkably easy to grow. They thrive in sunshine and in
partial shade best, however the photo features green beans I grew quite
successfully in full shade without watering once the entire season. Amazing and
Another amazing fact - green beans have lots and lots of vitamin power! While
low in calories, a single cup of green beans is loaded with nutrients
including vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium,
folate, and iron. Green beans are also a source of magnesium, thiamin,
riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and
There are several different types of green beans. A benefit of growing them -
they take up less ground space. If you have a limited area for planting, green
beans are great planted close together with climbing poles.
Chicken Piccata with Potatoes and Green Beans
2 large boneless, skinless, chicken breasts 1/2 oz flour 2 2/3 Tbs
olive oil 1 Tbs garlic, smashed 3 fluid ounce wine, white 1/4 cup
juice, lemon 1 tsp sugar 1/4 cup capers, rinsed 1/2 Tbs cornstarch 2
Tbs parsley, fresh, chopped
3 large potatoes, sliced thin (any variety, we chose Yukon from the
garden) 1 red onion, sliced thin 1 tsp olive oil salt and pepper to
1 lb green beans, cleaned 1/2 red onion, sliced thin 1 tsp olive
oil salt and papper to taste
1. Wrap first four ingredients in foil and bake or grill until tender. 2.
Pound chicken until it is nice and even. 3. Season both sides of the chicken
with salt and pepper. Dredge the chicken in the flour and brown the chicken on
both sides in a hot pan with a small amount of the olive oil. Remove the chicken
to a sheetpan and finish in the oven if necessary (chicken should reach 160
degrees). 3. Pour off any spent oil and return the pan to medium heat. Coat
the pan with a little olive oil and add the garlic, stirring until fragrant and
turning lightly golden. Deglaze the pan with the white wine and cook scraping up
the crust. Stir in the lemon juice and sugar. If necessary, make a slurry with
the cornstarch and a little water and add to the simmering sauce to thicken. Add
the rinsed capers. Season the sauce and finish with the chopped parsley. 4.
Return chicken to sauce pan and coat well with Piccata sauce, keep warm while
next step finishes. 5. Place 1/2 a red onion in a hot skillet with olive oil.
Add green beans. Saute until cooked.
Servings: 4 -- cost is under $10
To learn more about rain water cisterns and rain exchange systems for your
garden and lawn, please go to the sponsor for the "Living Lean & Green; How
To Cook Healthy For $10 or Less" video series, Aquascape Inc., at
www.aquascapeinc.com. They have an amazing website filled with ideas to help you
live more sustainably by collecting and utilizing rain water, particularly to
water a garden.
The "Living Lean and Green; How To Cook Healthy For $10 or Less"video series
features Chef Ryan Hutmacher, The Centered Chef of Centered Chef Food Studios
( http://www.centeredchef.com) ,
cooking with me (Shawna Coronado - http://www.thecasualgardener.com)
in my front lawn vegetable garden. Together, we are creating meals which cost a
family of four $10 or less to prepare and features organic vegetables I have
-- Burpee Home Gardens supplied the vegetables grown
in the garden this season. I write many instructional stories and videos with
their incredible vegetable products and donate a large portion of the vegetables
to the local food pantry when harvested.
-- Organic Mechanics Soil supplied the worm castings
for the garden areas which were not crop-rotated this season.
-- Aquascape, Inc. sponsored the videos and supplied
the rain water cistern for easier watering of the vegetable garden.