Heart Healthy Recipes

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[#4e3124][size 2][size 4]C[/size]HICKEN [size 4]P[/size]ICCATA
Serves 6; 1 breast half per serving[/size][/#4e3124] [font "Times"]6 boneless, skinless chicken breast halves (about 4 ounces each)

1 teaspoon extra-virgin olive oil

8 green onions, thinly sliced on the diagonal

2 cloves garlic, crushed or minced

1/2 cup all-purpose flour

2 to 3 teaspoons extra-virgin olive oil

2 tablespoons low-sodium chicken broth

2 tablespoons fresh lemon juice

2 tablespoons capers, rinsed, drained, and chopped if very large

2 tablespoons dry white wine (optional)

2 tablespoons dry sherry (optional)

Black pepper to taste

1 small lemon, thinly sliced (optional)

2 tablespoons chopped parsley (optional)
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[font "Times"]Rinse the chicken breasts and pat dry with paper towels.

Place between sheets of plastic wrap and flatten slightly with a meat mallet or rolling pin. Set aside.

Heat a large skillet over medium heat, add 1 teaspoon olive oil, and sauti the green onions and garlic just until tender, about 2 minutes.

Remove from the pan and set aside.

Put the flour on a plate and lightly coat both sides of the chicken.

Shake off excess flour.
Lightly brown chicken in the skillet over medium heat, adding a small amount of oil as needed.

Return the green onions and garlic to the pan.

Add the broth, wine and sherry, if using, lemon juice, and capers.

Sauti over high heat until heated through, about 2 minutes.

Stir in the pepper.

Serve on a warmed platter and garnish with lemon slices and chopped parsley, if using.
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[font "Times"]Calories: 212[/font]
[font "Times"]Protein: 28 g[/font]
[font "Times"]Carbohydrates: 10 g[/font]
[font "Times"]Total Fat: 6 g[/font]
[font "Times"]Saturated Fat: 1 g[/font]
[font "Times"]Polyunsaturated Fat: 1 g[/font]
[font "Times"]Monounsaturated Fat: 3 g[/font]
[font "Times"]Cholesterol: 66 mg[/font]
[font "Times"]Sodium: 72 mg[/font]