This is a good solid recipe for a quick weeknight meal - LOTs of changes though to get it to a solid recipe: 1) used chicken tenders in lieu of pounding out breasts (yes, this cooks a bit longer, but the chicken is super juicy); 2) used olive oil in lieu of cooking spray to get a nice golden crust on the chicken (also helps flavors in the plan deglaze step; 3) Used fresh grean beans and sugar snap peas without asparagus; 4) Did not use lemon rind - added wine (cooked out alcohol for 1 min), then added broth, juice, butter and mint all at the same time to pan and boiled for ~2-3 minutes. Added back in the chicken to boil in the juices (and absorb) for another 2-3 minutes. 5) Did not do a "dressing" for the veggies; the broth was enough for both the chicken and the veggies and there were no conflicts of flavor. Served with some herbed pasta on the side; easy and simple weeknight meal - would make again with same modifications; enjoy!
Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad
Scaloppine are chicken breasts pounded thin; they cook to perfection in four minutes. The crisp salad comes together quickly, too, which makes this a great dinner for a busy night.
Yield: 6 servings (serving size: 1 chicken breast half, about 1 cup pea mixture, 4 teaspoons sauce, and 1 lemon wedge)
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Amount per serving
- Calories: 315
- Fat: 10g
- Saturated fat: 2.6g
- Monounsaturated fat: 5.2g
- Polyunsaturated fat: 1.4g
- Protein: 43.3g
- Carbohydrate: 10.3g
- Fiber: 3.7g
- Cholesterol: 104mg
- Iron: 4.1mg
- Sodium: 495mg
- Calcium: 98mg
- 3 cups julienne-cut trimmed sugar snap peas (about 1 pound)
- 2 cups (1-inch) slices asparagus (about 1 pound)
- 6 (6-ounce) skinless, boneless chicken breast halves
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper
- Cooking spray
- 1 cup fat-free, less-sodium chicken broth
- 1/3 cup dry white wine
- 1 tablespoon butter
- 1 tablespoon chopped fresh mint
- 2 1/2 tablespoons extra-virgin olive oil
- 1 teaspoon grated lemon rind
- 1 1/2 tablespoons fresh lemon juice
- 6 lemon wedges
- 1. Steam peas and asparagus, covered, 4 minutes or until crisp-tender. Rinse pea mixture with cold water; drain. Chill.
- 2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 breast halves to pan; sauté 2 minutes on each side or until done. Repeat procedure twice with remaining chicken. Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to 1/2 cup (about 5 minutes). Remove from heat; stir in butter.
- 3. Combine remaining 1/4 teaspoon salt, mint, oil, rind, and juice, stirring well with a whisk. Drizzle oil mixture over pea mixture; toss gently to coat. Serve pea mixture with chicken and sauce. Garnish with lemon wedges.
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