Low Calorie Chicken Piccata – 5 Points

Low Calorie Chicken Piccata – 5 Points is a main course that serves 4. One serving contains 234 calories, 29g of protein, and 6g of fat. For $2.67 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. 912 people have made this recipe and would make it again. It is brought to you by Laa Loosh. A mixture of lemon zest, onion powder, fat free chicken broth, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 45 minutes. Overall, this recipe earns an amazing spoonacular score of 89%. If you like this recipe, take a look at these similar recipes: Low Calorie Greek Salad with Chicken – 4 Points, Chicken and Veggies Stir Fry, Low Calorie and Super Yummy with Weight Watchers Points, and Low Calorie Chimichurri Sauce – 1 Points.

Servings: 4

 

Ingredients:

2 tsp low calorie butter (I used Brummel and Brown)

2 tbsp capers, drained and rinsed

2 cups fat free chicken broth

1/3 cup chopped fresh parsley

2 cloves garlic, minced

2 tbsp freshly squeezed lemon juice

1/4 tsp fresh lemon zest

1 10-ounce package mushrooms, sliced

1/2 tsp granulated onion powder

1/2 tsp freshly ground pepper

1 tsp salt

4 chicken breasts, skinless, boneless (4oz each)

1/2 cup white wine

1/3 cup whole wheat flour

Equipment:

whisk

bowl

frying pan

Cooking instruction summary:

InstructionsIn a small bowl, whisk 5 teaspoons flour and the broth, until smooth. Place the remaining flour in a shallow dish.Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour.Spray a large skillet with non-fat cooking spray and set at medium high heat.Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.Spray skillet again with the cooking spray. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate.Add garlic, lemon zest and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice, onion powder and the remaining salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.Stir in parsley, capers, butter and the reserved mushrooms.Serve over some zero calorie pasta like Miracle Noodle (I like the Orzo noodles best for this recipe)

 

Step by step:


1. In a small bowl, whisk 5 teaspoons flour and the broth, until smooth.

2. Place the remaining flour in a shallow dish.Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour.Spray a large skillet with non-fat cooking spray and set at medium high heat.

3. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side.

4. Transfer to a plate; cover and keep warm.Spray skillet again with the cooking spray.

5. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes.

6. Transfer to a plate.

7. Add garlic, lemon zest and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice, onion powder and the remaining salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.Stir in parsley, capers, butter and the reserved mushrooms.

8. Serve over some zero calorie pasta like Miracle Noodle (I like the Orzo noodles best for this recipe)


Nutrition Information:

Quickview
234k Calories
28g Protein
5g Total Fat
12g Carbs
22% Health Score
Limit These
Calories
234k
12%

Fat
5g
9%

  Saturated Fat
2g
13%

Carbohydrates
12g
4%

  Sugar
2g
2%

Cholesterol
77mg
26%

Sodium
1322mg
58%

Alcohol
3g
17%

Get Enough Of These
Protein
28g
57%

Vitamin K
84µg
80%

Vitamin B3
15mg
78%

Selenium
51µg
74%

Vitamin B6
1mg
51%

Phosphorus
360mg
36%

Vitamin B5
2mg
29%

Manganese
0.58mg
29%

Vitamin B2
0.46mg
27%

Potassium
786mg
22%

Copper
0.35mg
18%

Vitamin C
13mg
16%

Magnesium
59mg
15%

Vitamin B1
0.2mg
13%

Vitamin A
526IU
11%

Iron
1mg
10%

Zinc
1mg
10%

Fiber
2g
9%

Folate
32µg
8%

Vitamin B12
0.49µg
8%

Calcium
33mg
3%

Vitamin E
0.44mg
3%

Vitamin D
0.29µg
2%

covered percent of daily need
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Food Trivia

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Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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