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)
Recipe from Cooking Light

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Nutritional Information

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

Ingredients

  • 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

Preparation

  1. 1. Steam peas and asparagus, covered, 4 minutes or until crisp-tender. Rinse pea mixture with cold water; drain. Chill.
  2. 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. 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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