Chicken Piccata (chicken with a mushroom, lemon, garlic, caper and butter sauce) – 276 calories

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I had to rush on here and let you know about this delicious and low calorie meal! It was absolutely scrummy!

All too often our chicken dishes are made with a tomato or cream sauce, but I wanted to try out something a little different.  This on first glance seemed a little more fiddly, but it really didn’t take long to prepare.  Adding the butter gives the sauce a lovely glossy shine as well as adding a richness.

Chicken Piccata (chicken with a mushroom, lemon, garlic, caper and butter sauce)

Preparation Time: 10 mins

Cooking Time: 40 mins

Serves: 2

Calories per serving: 276

Ingredients

Flour, Plain – 20g

Garlic, Raw – 1 Clove/3g

Wine, White – 70ml

Parsley, Fresh – 1 Tbsp/3.8g

Capers, in Brine (drained) – 10g

Stock Cubes, Chicken – ½ Cube/3g

Mushrooms, Chestnut – ½ Pack/125g

Chicken, Breast Fillet – 1 Serving/200g

Pepper, Black, Freshly Ground – ¼ Tsp/0.5g

Oil, Olive – 3 Tsps/15ml

Juice, Lemon, Fresh, Average – 1 Lemon/35.5ml

Butter – 10g

Preparation: Cube the chicken breast into 2cm chunks. Make up the chicken stock with 300ml of water. Cut the mushrooms into chunks. Squeeze the juice from a lemon. Chop up the capers.

Method:

1. Whisk 2 teaspoons flour and chicken stock in a small bowl until smooth. Place the remaining flour in a shallow dish.

Season chicken with the pepper and dredge both sides in the flour.

2. Heat the olive oil in a large non-stick pan over medium 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.

3. Heat the remaining 1 tsp oil in the pan over medium-high heat. Add sliced mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate.

4. Add a peeled and crushed garlic clove and wine to the pan and cook until reduced by half, 1 to 2 minutes, then stir in the reserved broth-flour mixture and lemon juice.

5. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

6. Stir in chopped parsley, capers and the butter. Add the browned chicken back into the pan with the mushrooms and stir until the chicken is cooked (around 10 minutes).

Nutrition Data Per Serving

Calories (kcal) 276

Carbohydrate (g) 10.6

Fat (g) 12.4

Fibre (g) 1.4

Fruit & Veg 1.1

Protein (g) 24.7

Alcohol 3.5

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