Chicken Scallopini
with Sage and Capers
Prep Time: 15 minutes
Total Time: 30 minutes
Makes 4 servings
1/4 cup dry white wine or chicken broth
1/3 cup chicken broth
1 tablespoon drained capers
4 boneless, skinless chicken breast halves, pounded 1/4" thick
1/2 teaspoon salt
1/4 teaspoon ground black pepper
3/4 teaspoon rubbed sage
3 tablespoons whole wheat flour
4 teaspoons olive oil, divided
1 teaspoon cornstarch
2 teaspoons cold water
11/2 tablespoons cold butter, cut into small pieces
2 teaspoons chopped fresh parsley (optional)
1. In a small bowl, combine the wine (or broth), broth, and capers.
2. Season the chicken with the salt, pepper, and sage. Lightly coat with the flour, patting off the excess.
3. Heat 2 teaspoons oil in a large nonstick skillet over high heat. Add 2 pieces of the chicken and cook until browned, 2 to 3 minutes. Reduce the heat to medium and turn the chicken. Cook for 2 minutes, or until the chicken is no longer pink and the juices run clear. Remove to a platter and cover with foil to keep warm. Add the remaining 2 teaspoons oil and cook the remaining chicken in the same fashion. Remove to the platter.
4. In a small cup, combine the cornstarch and water. Pour the broth-caper mixture into the skillet and bring to a simmer over medium heat. Whisk in the cornstarch mixture and cook, whisking, for about 15 seconds, or until thickened. Whisk in the butter.
5. Serve the chicken with the sauce spooned on top. Sprinkle with the parsley (if using).
Per serving: 301 calories, 40 g protein, 5 g carbohydrates, 11 g fat, 4 g saturated fat, 1 g fiber, 574 mg sodium