Saturday, February 11, 2012

Chicken Piccata w/ Sauteed Brussels Sprouts

Tonight I wanted to make something relatively healthy. I knew I wanted to make something involving chicken and brussels sprouts. I had purchased frozen brussels sprouts from Trader Joe's. Trader Joe's is my go to grocery store for frozen vegetables. Their prices are insanely reasonably priced. If you've never been find one in your area and go. Now. Anyway, one of the best blogs on the web for healthy recipes is Gina's Skinny Taste. She tries really hard to make popular recipes healthy. I decided to try her Chicken Piccata. She slimmed down Barefoot Contessa's recipe. And, I have to say it was really good. I did not follow a recipe for brussels sprouts. I just thru some stuff together and it turned out pretty great. Give this recipe a try. Enjoy!

Chicken Piccata Ingredients:
2 (16 oz total) chicken cutlet halves, all fat trimmed
freshly ground black pepper
2 large egg whites
2/3 cup seasoned whole wheat dry bread crumbs
olive oil spray (about 1 tbsp worth)
1 tbs light butter
juice of 1 lemon, lemon halves reserved
1/4 cup dry white wine
1/2 cup fat free chicken broth
1 tbsp capers
Sliced lemon, for serving
Chopped fresh parsley leaves, for serving
If you have a pretty thick chicken breast. Go ahead and wrap in plastic wrap and pound with a meat tenderizer until the chicken is about a fourth inch in thickness. Remove the plastic wrap and sprinkle the chicken with salt and pepper. Now, take a small bowl and pour the egg whites in it. Take a small plate and add the bread crumbs. I used panko bread crumbs sprinkled with italian seasoning. Dredge the chicken in some flour.
Take a sautee pan and spray with cooking spray. Set the heat to medium. Now, dredge the chicken in egg whites and then the crumbs. Spray one side of the chicken with cooking spray and place that side down in the warm pan. Spray the side of the chicken that is facing up with cooking spray. Turn the chicken after a couple minutes. Cook until the chicken is cooked thru. It took about 8 minutes for mine to cook. Remove the chicken from the pan and set aside. Clean the pan. Now, add the butter. Once the butter is melted, add the lemon juice, chicken broth, the lemon, salt and pepper. Bring to a boil. Once the sauce has reduced by half; pour over the chicken. Add the chopped parsely and capers. Enjoy.

Brussels Sprouts Ingredients:
Light Bacon 2 slices, cooked and crushed
1 light shallot diced
1 minced garlic clove
Red Pepper Flakes
1/4 cup chopped pistachios
1 cup brussels sprouts, sliced in half
salt and pepper

Cook your bacon until crispy. Set aside. Don't throw out the bacon juice, because you will want to add the shallots and garlic to the pan. Cook for a minute over medium heat. Add in the brussels sprouts. Sprinkle the red pepper flakes and a couple squirts of sriracha. Sprinkle salt and pepper over the brussels sprouts. Cook over medium to medium low heat until the brussels sprouts are tender. Taste a brussels sprout to make sure it's seasoned properly. Adjust seasoning as needed. Serve with the crushed bacon and the chopped pistachios. Enjoy.

(Click here for printable recipe)

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