Thursday, March 5, 2009

Chicken Scaloppine over Broccoli Rabe

Serve with baby carrots and roasted new potatoes. If you can't find cutlets, place chicken breast halves between two sheets of heavy-duty plastic wrap, and pound to 1/4-inch thickness using a meat mallet.

4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)

* 1 tablespoon olive oil
* 1/3 cup Italian-seasoned breadcrumbs
* 1/4 teaspoon black pepper
* 4 (6-ounce) skinless, boneless chicken breast cutlets
* 1/2 cup dry white wine
* 1/2 cup fat-free, less-sodium chicken broth
* 3 tablespoons fresh lemon juice
* 1 teaspoon butter
* 1 pound broccoli rabe (rapini), cut into 3-inch pieces
* 2 tablespoons chopped fresh parsley
* 2 tablespoons capers, rinsed and drained
* 4 lemon slices (optional)

Heat oil in a large nonstick skillet over medium-high heat.

Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutritional Information
Calories: 318 (21% from fat)
Fat: 7.4g (sat 1.7g,mono 3.3g,poly 1g)
Protein: 44.3g
Carbohydrate: 14g
Fiber: 3.9g
Cholesterol: 101mg
Iron: 2.9mg
Sodium: 577mg
Calcium: 102mg



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