Health knowledge made personal
Join this community!
› Share page:
Search posts:

Chicken Scallopini and Warm Orzo & Feta Salad

Posted Jan 31 2011 8:47pm
This is a comforting chicken dish that could quickly become a household favorite. The lightly breaded scallopini is pan seared and served with a white wine, lemon caper sauce. Try it with warm orzo, tossed with tomatoes, zucchini, and fresh feta.

Chicken Scallopini 
(lightly adapted from Cooking Light)
Total time: 22 minutes
4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons fresh lemon juice 
1/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup Italian-seasoned breadcrumbs (try Panko for extra crunch)
Cooking spray
1/2 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
4 teaspoons capers
1 tablespoon butter

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Brush chicken with lemon juice and sprinkle with salt and pepper. Dredge chicken in breadcrumbs.
2. Coat a large nonstick pan in cooking spray and heat over medium-high heat. Add chicken to the pan and cook 3 minutes on each side, or until the chicken is done. (done = browned and internal temp is at least 165F). Remove from the pan and keep warm (try putting chicken on a plate and covering with tinfoil).

3. Add broth and wine to pan and cook 30 seconds. Remove from heat. Stir in capers and butter. Serve over chicken.

Yields 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)
Calories: 206 (20% from fat); Fat 4.6g (sat 2.2g, mono 1.3g, poly 0.5g); Protein 29.2g; Carb 7.7g; Fiber 0.6g; Chol 76mg; Iron 1.6mg; Sodium 657mg; Calc 27mg.

Warm Orzo and Feta Salad
(lightly adapted from Cooking Light)
1 teaspoon olive oil
1 cup cherry tomatoes, halved
1 cup zucchini, chopped
2 garlic cloves, minced (time saver: use the jar)
1/2 tsp. Italian seasoning 
1/4 cup crumbled feta cheese
3 cups hot cooked orzo
1/4 tsp salt

Heat oil in a medium skillet over medium high heat. Add tomatoes, zucchini and garlic. Saute 2 minutes. Stir in seasoning and saute 1 minute or until zucchini is crisp-tender. Combine tomato mixture, orzo, salt, and feta and toss well. Serve with Chicken dish.

Post a comment
Write a comment:

Related Searches