Healthier chicken piccata. This is a great recipe for those who love traditional chicken piccata but desire a lighter option. Although this is a healthier version, it certainly does not sacrifice flavor. This popular Italian dish is known for having tender, thin chicken breasts topped with a tangy, buttery sauce. The flavors are refreshing and complex, but the dish itself is quite easy to make. It is usually served over rice or pasta, but I recommend pairing it with some colorful greens to complete the meal!
What makes this chicken piccata healthier?
Traditional chicken piccata is already a healthier choice for a chicken dish. It is made with chicken breast, which is a lean protein. Chicken is low in calories and fat and high in protein. It is also packed with minerals and nutrients. The sauce is also fairly light and certainly refreshing with minimal ingredients. But I have listed below what makes this recipe an even better option for optimal health.
- Ingredients. All ingredients in this dish are organic, grass-fed, pasture-raised, and whole ingredients. It is made with no inflammatory oils or preservatives. The quality of the ingredients matter.
- Less butter, flour, & oil. Chicken piccata usually calls for a lot of flour for frying and an excess of butter and oil for the sauce. This recipe uses a moderate amount of each ingredient, making it lighter.
- Baked not fried. The only frying here is to get the chicken browned on each side, but most of the cooking is done in the oven reducing the number of calories and fat.
Overall, this chicken piccata recipe is significantly lighter but still has that traditional flavor that it is so well known for.
What kind of wine should I use?
Any white wine does well in this healthier chicken piccata. I recommend an organic one or you can even swap the wine out and use a dash of white vinegar!
How to make healthier chicken picatta
- Preheat your oven to 350 degrees F and line a baking sheet with parchment paper.
- Place the chicken breast on a cutting board, with the smooth side down.
- Using a sharp knife, slice the chicken breast in half horizontally, starting at the thicker end and cutting towards the thinner end.
- Then, using a meat mallet pound each breast until they are thin and even.
Tip: cover the chicken with plastic wrap to avoid a mess.
3. Season the chicken with salt and pepper and coat each breast in flour.
4. In a large skillet heat olive oil over medium to high heat and cook each breast for 3-4 minutes on each side or until they start to brown.
5. Transfer the chicken to the baking sheet and bake for 10-12 minutes
Make the sauce
- While the chicken is baking, use the same skillet to make the sauce.
- Add the chicken broth, white wine, lemon juice, and capers. Scrape the bottom of the pan to incorporate the remains from the chicken.
- Bring the mixture to a boil and cook for 3-4 minutes or until the sauce has thickened.
- Remove the skillet from the heat and stir in the butter.
- Pour the sauce over the chicken and garnish with parsley and enjoy!
Healthier Chicken Piccata
Equipment
- large skillet
- Baking pan
- Parchment paper
- Measuring cups and spoons
- meat mallet
Ingredients
- 1 lb boneless skinless chicken breasts (preferably pasture-raised)
- 1/4 cup flour
- 2 tablespoons olive oil
- 1/2 cup low sodium chicken broth
- 1/2 cup white wine
- 1/2 a lemon, juiced
- 2 tablespoons capers rinsed and drained
- 2 tablespoons butter
- 1/4 cup chopped parsley for garnish
Instructions
- Preheat your oven to 350 degrees F and line a baking sheet with parchment paper.
- Place the chicken breast on a cutting board, with the smooth side down.Using a sharp knife, slice the chicken breast in half horizontally, starting at the thicker end and cutting towards the thinner end.
- Pound each breast with a meat mallet until they are thin and even.
- Season the chicken breast with salt and pepper.
- Place the flour in a bowl or on a plate and coat the chicken breast in the flour.
- In a large skillet heat olive oil over medium to high heat and cook the chicken breast for 3-4 minutes on each side or until they start to brown.
- Transfer the chicken to the baking sheet and bake for 10-12 minutes.
- In the same skillet add the chicken broth, white wine, lemon juice, and capers. Scrape the bottom of the pan to incoporate the remains from the chicken.
- Bring the sauce to a boil and cook for 3-4 minutes or until the sauce has thickened.
- Remove the skillet from the heat and stir in the butter.
- Pour the sauce over the baked chicken and garnish with parsley and enjoy!
- Any leftover chicken piccata can be stored in the refrigerator for 3-4 days in an airtight container.
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