Chicken Scaloppini in Lemon Caper Sauce
Serves 4
1 tablespoon olive oil
½ cup dry white wine
½ cup low-sodium chicken broth
4 4-ounce skinless, boneless chicken breasts, pounded thin
2 tablespoons lemon juice
2 tablespoons capers, drained
½ teaspoon Worcestershire sauce
½ teaspoon ground pepper
½ cup chopped parsley
1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and bring to a boil.
2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about 6-8 minutes.
3. Remove chicken to plate. Keep covered.
4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add lemon juice, capers, Worcestershire sauce, and pepper.
5. Add chicken and parsley to sauce and heat through.
Per serving: 180 calories, 27 gm protein, 2 gm carbohydrate, 4.5 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, .5gm fiber, 409 mg sodium
Root Vegetable and Potato Mash
Serves 4
3 parsnips, peeled
2 medium red potatoes
3 carrots, peeled
1 medium onion, chopped
1 tablespoon olive oil
1 garlic clove, minced
1 teaspoon rosemary
1. Chop parsnips, potatoes, carrots, and onion into ½ inch cubes.
2. Cover vegetables with water, bring to a boil.
3. Reduce heat and cover pan. Simmer until vegetables are barely tender, about 10 minutes.
4. Drain, add the olive oil, garlic, and rosemary. Mash until lumpy. Serve immediately.
Per serving: 187 calories, 5 gm protein, 37 gm carbohydrate, 4 gm fat, .6 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 7gm fiber, 35 mg sodium
Use an old-fashioned potato masher to create great texture for the vegetables.
Cook with a rainbow of fruits and vegetables because they contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots and the allicin in garlic are examples of phytochemicals.
